Get Swole Friday (Daily Workouts – 010926)
Before Getting Started
01/09/26
Get Swole Friday
| 1A | Band Pull-Apart | 2 x 15 |
| 1B | Band Upright Row | 2 x 15 |
| 2A | DB Bench Press | 4 x 10 |
| 2B | 1-Arm DB Row | 4 x 8 |
| 3A | DB Shoulder Press | 4 x 6 |
| 3B | DB Lateral Raise | 4 x 12 |
| 4A | Diamond Push-Up | 3 x 15 |
| 4B | Inverted Row | 3 x 15 |
| 4C | Sit-up | 3 x 15 |
Coach’s Notes
With all the barbell pressing we did throughout November and December, now is a good time to change it up with some dumbbell pressing. In fact, we’re going ‘all-in’ on dumbbell work for this Get Swole Friday… presses, rows and shoulder work… all dumbbells.
It’s always good to have dumbbell work within your overall program. Helps address any asymmetries you may have between your right and left and it generally takes a little stress off the shoulder and wrists compared to the barbell.
