Get Swole Friday (Daily Workouts – 042426)
Before Getting Started
04/24/26
Get Swole Friday
| 1A | Big 30 | 2 x 30 |
| 1B | Push-Up | 2 x 15 |
| 2 | Paused Bench Press | 5 @ 60% |
| 5 @ 65% | ||
| 3 x 5 @ 70% | ||
| 3A | Alternating DB Incline Bench | 3 x 8e |
| 3B | One Arm Row | 3 x 5e |
| 4A | Dips | 4 x 12 |
| 4B | EZ Bar Curl | 4 x 12 |
| 4C | DB Shrug | 4 x 12 |
Coach’s Notes
Two quick notes on today’s workout:
First, on the Paused Bench Press. I cannot emphasize enough – Pause does NOT mean relax. Stay tight and keep your tension throughout the entire rep. Do not relax on the touch for the pause.
Second, on the Alternating DB Incline – one dumbbell should remain ‘in the air’ at all times. Press both dumbbells to extension and then lower them one at a time while keeping the other locked out.
