Get Swole Friday (Daily Workouts – 080726)
Before Getting Started
08/07/26
Get Swole Friday
| 1A | DB Fly | 2 x 10 |
| 1B | Inverted Row | 2 x 10 |
| 2 | Bench Press | 10 @ 55% |
| 4 x 10 @ 65% | ||
| 3A | Standing Arnold Press | 3 x 8 |
| 3B | Rear Delt Flyes | 3 x 12 |
| 4A | Weighted Push-up | 3 x 8 |
| 4B | Crunches | 3 x 20 |
| 5A | Hammer Curl | 3 x 10 |
| 5B | DB Skull Crushers | 3 x 10 |
Coach’s Notes
Volume Bench Day.
We work predominantly in the 3 to 6 rep range for most of our compound movements, but sometimes hitting those high rep ranges can bring some great benefits.
For beginners, extra volume is great for simply getting better at the movement pattern. Most ‘gains’ that beginners make in the first few months of training isn’t necessarily attributed to strength. It’s becoming more efficient at the movement itself.
For intermediate and advanced lifters, high rep days are great for building ligament and tendon strength and the longer sets lead to more time under tension which is beneficial for developing hypertrophy.
Finally, high rep sets also demand lighter weights, giving the joints a break from heavy, sometimes grindy reps.
Plus, the pump is great.
