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June

06/19/26

Get Swole Friday

1A	Incline DB Fly	2 x 12
1B	Band Face Pull	2 x 15
2	Bench Press	5 @ 55%
		2 @ 65%
		2 @ 75%
		2 @ 80%
		2 @ 84%
		2 @ 88%
3A	Overhead Press	3 x 8
3B	ISO Chin-up Hold	3 x 2 @ 15 sec
4A	Band Curl	2 x 25
4B	Banded Tricep Pushdown	2 x 25

Coach’s Notes

Just a couple of notes for this Get Swole Friday.

You may notice there isn’t a ton volume for today (total sets and reps). That’s not a mistake.

I’m making room for us to be able to take our time in between those heavy Bench Press doubles. Go ahead and take an extra minute or so between those last few sets and make the most of them.

If you still have plenty of time leftover and you want a little extra just add in an extra set or two of the Band Curls and Pushdowns.

Also – ISO Chin-up Hold is a movement that may be a little unfamiliar to some, at least by name. ISO is short for isometric. Basically, this is just a ‘chin above the bar hold’. Creates a ton of time under tension and is a great supplemental exercise to not just develop upper body strength but is a great exercise to improve your Pull-ups.

If you can’t hold for a full 15 seconds, go as long as you can each rep.

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