Get Swole Friday (Daily Workouts – 072426)
Before Getting Started
07/24/26
Get Swole Friday
| 1A | DB Incline Fly | 2 x 12 |
| 1B | Band Face Pull | 2 x 12 |
| 2 | Paused Bench Press | 3 @ 55% |
| 3 @ 65% | ||
| 3 @ 70% | ||
| 3 x 3 @ 75% | ||
| 3A | Single Arm DB Incline Bench | 3 x 8e |
| 3B | Band Face Pull | 3 x 12 |
| 4A | DB Shoulder Press | 3 x 15 |
| 4B | DB Lateral Raise | 3 x 15 |
| 5A | Band Curl | x 100 |
| 5B | Banded Tricep Pushdown | x 100 |
Coach’s Notes
First, I always like to emphasize when we do Pause Bench Press that pause does NOT mean relax.
Relaxing at the bottom of the rep and then trying to reengage and drive the bar is a great way to strain a muscle.
Instead, keep tension throughout the ENTIRE rep – from start to finish, pause included.
The only other note that I have on this one is that the Band Curls and Pushdowns do not need to be one consecutive set of 100. Break up the reps as needed and alternate back and forth between the two movements until you get to 100 reps of each.
