Get Swole Friday (Daily Workouts – 031326)
Before Getting Started
03/13/26
Get Swole Friday
| 1A | Big 30 | 2 x 30 |
| 1B | Scap Push-Up | 2 x 15 |
| 2A | Overhead Press | 4 x 8 |
| 2B | Rear Delt Flyes | 4 x 8 |
| 3A | DB Bench Press | 4 x 5 |
| 3B | One Arm DB Row | 4 x 5e |
| 4A | Dips | 3 x 15 |
| 4B | Alternating DB Hammer Curl | 3 x 8 |
Coach’s Notes
This is a pretty straightforward Get Swole Friday, but here are just a couple reminders.
Overhead Press is generally meant to be done with a bar, but if you’d rather use dumbbells, by all means go for it.
The Bench Press and One Arm Rows are sets of 5, so you should be able to work up to some pretty good weight for both.
Finally, if you don’t have a dip bar, sub in Diamond Push-ups.
