Get Swole Friday (Daily Workouts 012824)
Before Getting Started
1/28/24
Get Swole Friday
| 1A | Incline Bench Press | 2 x 10 @ 60 |
| 3 x 10 @ 65 | ||
| 1B | Landmine Row | 5 x 8 |
| 2A | Overhead Press | 4 x 5 |
| 2B | Bent Over Rear Delt Fly | 4 x 12 |
| 3A | Plate Raise | 3 x 15 |
| 3B | DB Lateral Raise | 3 x 15 |
| 4A | Barbell Curls | 3 x 10 |
| 4B | Diamond Push-ups | 3 x 10 |
Coach’s Notes
Get. Swole. Friday.
It never gets old. It’s the single best way to end a great week of lifting.
To find your training max for Incline Bench, take 80% of your regular Bench Max and go from there.
For example, if you Bench Press 300, then you’d use 240 for your Incline Working Max meaning your first set of 10 at 60% would be 145 (rounded up).
Don’t underestimate those sets of 10 on Incline Bench, they can jump up on ya in a hurry.
If you see an exercise that doesn’t stipulate whether it’s barbell or dumbbell, like Overhead Press in today’s lift, pick your favorite and roll with it.
