Get Swole Friday (Daily Workouts – 020626)
Before Getting Started
02/06/26
Get Swole Friday
| 1A | Scap Push-Up | 2 x 15 |
| 1B | Inch Worm Walk | 2 x 8 |
| 2A | Bench Press | 5 @ 55% |
| 4 @ 65% | ||
| 3 @ 73% | ||
| 3 @ 78% | ||
| 2 @ 82% | ||
| 2 @ 85% | ||
| 2B | 1-Arm DB Row | 5 x 5e |
| 3A | Half-Kneeling Single Arm DB Shoulder Press | 3 x 8e |
| 3B | DB Lateral Raise | 3 x 12 |
| 3C | Band Face Pull | 3 x 15 |
| 4A | Barbell Curl | 3 x 10 |
| 4B | Tricep Pushdown | 3 x 10 |
| 4C | DB Shrug | 3 x 10 |
Coach’s Notes
We’re going HEAVY on Bench tomorrow and we’re following that up with a heaping spoonful of VOLUME. You should be walking out the gym knowing that you’ve definitely EARNED your weekend!
Let’s start with Bench. You should always have a spotter for Bench Press, but when it’s heavy doubles it’s non-negotiable.
After Bench and Rows, we’re hitting a shoulder trio of presses, side raises and face pulls. Shoulders should be nice and toasty.
Finally, finishing up the best way you can on a Get Swole Friday… traps and arms. Last thing I’ll leave you with is a little secret… if you have a curl exercise that you love, by all means switch those Barbell Curls with whatever you choose.
