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Get Swole Friday (Daily Workouts – 071924)

ByCoach Horton Updated On

Before Getting Started

  • Always consult a physician before starting any workout program. Do any of the following workouts at your own risk. Read our full Disclaimers Page here.
  • Workouts are Monday-Friday. Workouts are posted between 7 and 8pm EST the night before.
  • Read Here for what to expect each day of the week.
  • Warm-Ups are not included. Need some Warm-up Ideas? Click Here
  • Finally, if you enjoy the workouts, please share them!
Remind Me Of Tomorrow’s Workout

7/19/24

Get Swole Friday

1AScap Push-ups2 x 15
1BBand Face Pull2 x 15
2APause Bench Press*5 @ 60%
4 @ 67%
4 @ 71%
3 x 4 @ 75%
2BRear Delt Flys4 x 12
3AArnold Press3 x 8
3BDB Upright Row3 x 8
4ACurl and Press3 x 7
4BDB Shrug3 x 11
5ABand Curlx 50
5BBand Pushdownx 50

*One-second pause on the chest. Do NOT relax during the pause. Stay tight and engaged and then drive the bar back up.

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07/22/24 >>

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Ryan Horton is a Certified Strength and Conditioning Specialist (CSCS) who has served as both a Head Strength and Conditioning Coach and as the Director of Sports Science during his 20 year career at elite collegiate programs including the University of Tennessee, Temple University and Georgia Tech. He also holds an Exercise Science degree from Otterbein College where he was captain of the football team.

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