Get Swole Friday (Daily Workouts – 073126)
Before Getting Started
07/31/26
Get Swole Friday
| 1A | DB Lateral Raise | 2 x 15 |
| 1B | Wall Slides | 2 x 10 |
| 2A | Overhead Press | 5 x 5 |
| 2B | DB Upright Row | 5 x 8 |
| 3A | Single Arm DB Bench Press | 3 x 8e |
| 3B | Inverted Row | 3 x 12 |
| 4A | Barbell Curl | x 6, 8, 10, 12 |
| 4B | Tricep Rope Pushdowns | x 8, 10, 12, 15 |
| 4C | DB Shrug | x 10, 12, 15, 20 |
Coach’s Notes
Reminder that on the Single Arm DB Bench, you’re only holding the one dumbbell throughout the movement. The other hand should rest on your stomach. This makes the core really have to work hard to stabilize the body.
On the trio at the end – Curls, Pushdowns & Shrugs – the sets and reps look a little different, but all it is is 4 sets of each with ascending reps on each set.
The key is to try – as much as you can – to maintain the same weight on each exercise throughout. This makes each set more challenging than the one before, finishing with a set that should completely burn you out.
