Get Swole Friday (Daily Workouts – 032726)
Before Getting Started
03/27/26
Get Swole Friday
| 1A | DB Lateral Raise | 2 x 15 |
| 1B | Band Face Pull | 2 x 15 |
| 2 | Incline Bench Press | 5 @ 50% |
| 5 @ 60% | ||
| 2 x 5 @ 70% | ||
| 2 x 5 @ 75% | ||
| 3A | Plate Raise | 3 x 12 |
| 3B | Band Upright Row | 3 x 12 |
| 3C | Band Pull-Apart | 3 x 12 |
| 4A | Dips | 3 x 10 |
| 4B | EZ Bar Curl | 3 x 10 |
Coach’s Notes
“Coach, I don’t know my Incline max” is a common thing that I hear so I wanted to give a reminder on how to quickly and easily calculate your Incline Bench max. Take your Bench max and multiply it by .8 – for most people, your Incline will be about 80% of your Flat.
While we’re on the subject, the same holds true for Front Squat. Your Front Squat max is generally going to be 80% of your Back Squat max and is exactly how we calculate both of those maxes with our football team.
Also, if you don’t have a Dip bar or Dip rack, sub in Close Grip Push-ups in their place.
