Get Swole Friday (Daily Workouts – 071726)
Before Getting Started
07/17/26
Get Swole Friday
| 1A | DB Lateral Raise | 2 x 12 |
| 1B | Band Pull-Apart | 2 x 15 |
| 2 | Overhead Press | 5 @ 55% |
| 3 @ 60% | ||
| 5 @ 70% | ||
| 5 @ 75% | ||
| 3 @ 80% | ||
| 3 @ 85% | ||
| 3A | Incline DB Bench Press | 3 x 10 |
| 3B | Lat Pulldown | 3 x 10 |
| 4A | Rear Delt Fly | 3 x 15 |
| 4B | DB Shrug | 3 x 12 |
| 5A | Spider Curls | 3 x 12 |
| 5B | DB Overhead Tricep Extension | 3 x 12 |
Coach’s Notes
If you don’t have an Overhead Press ‘max’, don’t worry. Just know that the set of 5 at 75% should be pretty challenging to get all five reps and the last set of 3 at 85% should be VERY challenging to get all 3 reps.
If you don’t have access to a Lat Pulldown machine, you can sub in either Pull-ups or Inverted Row.
Outside of that, I don’t feel like there is a lot of explanation needed for this one.
