Get Swole Friday (Daily Workouts – 082126)
Before Getting Started
08/21/26
Get Swole Friday
| 1A | Push-Ups | 2 x 12 |
| 1B | Band Face Pull | 2 x 12 |
| 2 | Bench Press | 10 @ 55% |
| 8 @ 65% | ||
| 6 @ 70% | ||
| 4 @ 75% | ||
| 2 @ 80% | ||
| 2 @ 85% | ||
| 3 | Alternating DB Incline Bench | 4 x 8e |
| 4 | One Arm DB Row | 4 x 8e |
| 5A | DB Lateral Raise | 3 x 15 |
| 5B | DB Shrug | 3 x 15 |
| 5C | Hammer Curl | 3 x 15 |
Coach’s Notes
Not a lot of notes needed for this one.
Make sure to have a spotter on Bench. To be clear, you should always have a spotter for Bench, but even more so on days like tomorrow when we’re working up to heavy doubles.
On the Alternating DB Incline, keep the non-working arm extended each rep. Keep it extended (as opposed to resting on the chest), makes the should have to work to stabilize the weight between each rep which is great for shoulder stability.
Finally, on the Hammer Curls… make sure to roll those sleeves up. Biceps respond better when they’re able to breathe a little. That’s just science.
