Get Swole Friday (Daily Workouts – 060526)
Before Getting Started
06/05/26
Get Swole Friday
| 1A | Push-Up | 2 x 10 |
| 1B | Inverted Row | 2 x 10 |
| 2A | DB Alternating Bench Press | 4 x 8e |
| 2B | DB One Arm Row | 4 x 6e |
| 3A | Z-Press | 4 x 8 |
| 3B | DB Lateral Raise | 4 x 10 |
| 4A | Zottman Curls | 3 x 8 |
| 4B | Tricep Pushdown | 3 x 10 |
| 4C | DB Shrug | 3 x 12 |
Coach’s Notes
Couple notes for a few of the exercises.
Alternating Dumbbell Bench – press both dumbbells up to start and then always keep one dumbbell ‘in the air’. This helps develop stabilization and increases time under tension.
Z Press – done sitting on the floor. Make sure to engage your core so you can stay upright. Switching to dumbbells is perfectly okay if you’re struggling using the bar.
Zottman Curls – one of my favorite movements for engaging the forearms. Really control the eccentric (way down) on each rep.
