Get Swole Friday (Daily Workouts – 050826)

05/08/26

Get Swole Friday

1	Big 30	2 x 30
2A	Bench Press	2 @ 60%
		2 @ 70%
		2 @ 75%
		2 x 2 @ 80%
		3 x 2 @ 85%
2B	DB One Arm Row	4 x 6
2C	Rear Delt Flyes	4 x 8
3A	Overhead Press	3 x 8
3B	DB Lateral Raise	3 x 8
4A	21s	2 x 21
4B	Dips	2 x 21
4C	Sit-ups	2 x 21

Coach’s Notes

Not a lot of notes needed for this one.

Starting off with some heavy doubles on Bench Press. If the first double at 85% feels really good, then feel free to go up on the second and/or third set. If you’re able to work up past 90%, then it might be time to bump up your working max.

The supersets following Bench Press are slightly different than a ‘normal’ superset that involves antagonistic (opposite) muscle groups. Instead, it’s a heavy pulling movement (One Arm Rows) followed by a lighter rowing movement (Flys) focused on the smaller rear delts.

The Overhead Press (heavy press) followed by Side Raises (lighter shoulder movement) is a superset where both exercises focus on the shoulders.

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