Get Swole Friday (Daily Workouts – 082826)
Before Getting Started
08/28/26
Get Swole Friday
| 1A | DB Fly | 2 x 12 |
| 1B | Band Pull-Apart | 2 x 12 |
| 2A | Bench Press | 10 @ 60% |
| 8 @ 65% | ||
| 6 @ 70% | ||
| 4 @ 74% | ||
| 4 @ 78% | ||
| 2B | Pull-Ups | x 4, 4, 6, 8, 10 |
| 3A | DB Shoulder Press | x 12, 10, 8, 6 |
| 3B | DB Upright Row | x 6, 8, 10, 12 |
| 4A | Band Curl | x 20, 15, 10 |
| 4B | Banded Tricep Pushdown | x 20, 15, 10 |
| 4C | DB Lateral Raise | x 20, 15, 10 |
Coach’s Notes
The biggest difference on today’s Get Swole Friday is the rep schemes for most of the exercises. It’s still pretty simple, but since the sets and reps look a little different, I want to make sure we’re all on the same page.
The majority of the time you’ll see sets and reps for supplemental exercises look like:
3 x 10
which means 3 sets, 10 reps each set.
Today, however, they read like:
x 12, 10, 8, 6
This just means the 4 sets (each number is a set) each have a different rep number. The first set is 12 reps, the second set is 10 reps, third set 8, fourth set 6.
Again, simple, but if you’ve never seen sets and reps written out like that, I understand the possibility for confusion!
