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Get Swole Friday (Daily Workouts 011924)

ByCoach Horton Updated On

Before Getting Started

  • Always consult a physician before starting any workout program. Do any of the following workouts at your own risk. Read our full Disclaimers Page here.
  • Workouts are Monday-Friday. Workouts are posted between 7 and 8pm EST the night before.
  • Read Here for what to expect each day of the week.
  • Warm-Ups are not included. Need some Warm-up Ideas? Click Here
  • Finally, if you enjoy the workouts, please share them!
Remind Me Of Tomorrow’s Workout

1/19/24

Get Swole Friday

1ADB Bench Pressx 25, 20, 15, 10, 5
1BPull-upsx 15, 12, 9, 6, 3
2ASA DB Shoulder Press4 x 8
2BLat Pulldown4 x 8
3ADiamond Pushups3 x 12
3BWeighted Crunches3 x 25
4AHammer Curl3 x 12
4BDB Skull Crushers3 x 12

Coach’s Notes:

Sets of 25 and 20 are going to be very foreign for most of us. Don’t overthink them. It’s better to be a little bit light and finish the entire set of 25 than starting too heavy and crashing and burning.

If you don’t have access to a Lat Pulldown Machine here are some options to sub for Lat Pulldowns, or consider making your own DIY version for cheap.

Finish the week STRONG and have a great weekend!

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Ryan Horton is a Certified Strength and Conditioning Specialist (CSCS) who has served as both a Head Strength and Conditioning Coach and as the Director of Sports Science during his 20 year career at elite collegiate programs including the University of Tennessee, Temple University and Georgia Tech. He also holds an Exercise Science degree from Otterbein College where he was captain of the football team.

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