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Sunday, 19 September 2021 21:09

Follow Physique Academy online coach George Armstrong’s weekly workout:

Monday Workout

  • 1: BB Squats 12,10,8,6
  • 2: DB press - 12,10,8,6
  • 3: Leg curl - 12,10,8,6
  • 4: Lat Pull down - 12,10,8,6
  • 5: Cable Bicep curls - 12,10,8,6
  • 6: Hanging Leg raises - 4x15
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Tuesday Workout

  • 1: Bench press - 12,10,8,6
  • 2: Cable fly - 15,12,10,6
  • 3: BB Rdl - 12,10,8,6
  • 4: T bar row - 12,10,8,6
  • 5: DB side raises - 12,10,8,6
  • 6: Tricep push downs - 12,10,8,6
  • 7: Barbell Shrug - 12,10,8,6
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Wednesday Workout

  • 1: Weighted Pull ups - 12,10,8,6
  • 2: Single arm DB Rows - 12,10,8,6
  • 3: Leg press - 12,10,8,6
  • 4: Standing Calf raises - 12,10,8,6
  • 5: Arnold press - 12,10,8,6
  • 6: DB Hammer curls - 12,10,8,6
  • 7: Weighted Chest Dips - 12,10,8,6
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Thursday Workout

  • 1: Deadlift - 12,10,8,6
  • 2: Seated chest press - 12,10,8,6
  • 3: Hyperextension - 12,10,8,6
  • 4: Straight arm pull downs - 12,10,8,6
  • 5: DB Side raises - 12,10,8,6
  • 7: Tricep Skull crushers - 12,10,8,6
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Friday Workout

  • 1: Seated BB shoulder press 12,10,8
  • 2: Bent BB over rows - 12,10,8,6
  • 3: BB Hip thrusts 12,10,8,6
  • 4: Preacher curls ez bar 12,10,8,6
  • 5: Machine Ab crunch - 15,12,10,8
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SATURDAY & SUNDAY – rest days

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