Get Swole Friday (Daily Workouts – 041726)
Before Getting Started
04/17/26
Get Swole Friday
| 1A | Push-Up | 2 x 10 |
| 1B | Band Pull-Apart | 2 x 15 |
| 2A | Bench Press | 5 @ 60% |
| 4 @ 70% | ||
| 3 @ 75% | ||
| 2 x 3 @ 80% | ||
| 2B | Chin-Up | 5 x 5 |
| 3A | Incline DB Bench Press | 3 x 8 |
| 3B | Rear Delt Flyes | 3 x 12 |
| 4A | Cable Curls | 4 x 15 |
| 4B | Tricep Pushdown | 4 x 15 |
Coach’s Notes
We’re working up to 80% on Bench for the second time this week. However, instead of 3 sets of 2, we’re flipping it to 2 sets of 3. Same total reps, but those triples will be a little more challenging than the doubles on Tuesday.
Supersetting Chin-ups with Bench – if sets of 5 are easy for you than feel free to turn those into Weighted Chin-ups.
Finish off the day with some extra pressing, rear delt work and arms. Should be a great Friday pump.
