Get Swole Friday (Daily Workouts – 062626)
Before Getting Started
06/26/26
Get Swole Friday
| 1A | Scap Push-Up | 2 x 15 |
| 1B | Band Face Pull | 2 x 15 |
| 2A | Paused Bench Press | 5 @ 60% |
| 4 @ 67% | ||
| 4 @ 71% | ||
| 3 x 4 @ 75% | ||
| 2B | Rear Delt Flyes | 4 x 8 |
| 3A | Standing Arnold Press | 4 x 8 |
| 3B | DB Upright Row | 4 x 8 |
| 4A | Curl and Press | 3 x 7 |
| 4B | DB Shrug | 3 x 11 |
| 5A | Band Curl | 1 x 50 |
| 5B | Banded Tricep Pushdown | 1 x 50 |
| 5C | Crunches | 1 x 50 |
Coach’s Notes
The biggest note on today’s Get Swole Friday regards the Pause Bench. It’s a one second pause on the chest, however, pause does NOT equal relax.
The biggest mistake I see with Pause Bench is people relaxing at the bottom of the pause and then driving the bar the up. Unfortunately, this is a great way to strain a muscle.
You need to keep tension throughout the entire movement INCLUDING the pause at the bottom. Relaxing and then quickly and aggressively engaging a muscle (against resistance) is a recipe for an injury.
So, stay tight and engaged from start to finish on each one of those reps.
