Get Swole Friday (Daily Workouts – 040326)
Before Getting Started
04/03/26
Get Swole Friday
| 1A | Scap Push-Up | 2 x 12 |
| 1B | Band Pull-Apart | 2 x 12 |
| 2 | Bench Press | 5 @ 60% |
| 4 @ 70% | ||
| 3 @ 75% | ||
| 2 @ 80% | ||
| 1 @ 85% | ||
| 10 @ 55% | ||
| 3A | One Arm Row | 4 x 8e |
| 3B | Seated DB Press | 4 x 6 |
| 4 | Pull-Up | 1 x 10 |
| 1 x 8 | ||
| 1 x 6 | ||
| 1 x 4 | ||
| 5A | Barbell Curl | 1 x 50 |
| 5B | Tricep Pushdown | 1 x 50 |
Coach’s Notes
Pretty straightforward upper body lift…
Working up to a heavy single on Bench Press and then finishing with a ‘cooldown’ set of 10.
Descending sets of Pull-ups, going from 10 to 4. Rest only as much as needed between sets.
Finally, for the Curls and Pushdowns… it is 50 total reps of both but they DO NOT have to be done all in one set. Go until you hit a good burn and then switch over to the other. Go back and forth until you’ve finished all 50 reps of each.
