Get Swole Friday (Daily Workouts – 090426)
Before Getting Started
09/04/26
Get Swole Friday
| 1A | Single Arm DB Bench Press | 2 x 8e |
| 1B | Inverted Row | 2 x 10 |
| 2A | Incline Bench Press | x 10, 10, 8, 8 |
| 2B | DB One Arm Row | x 10, 10, 8, 8 |
| 3A | Overhead Press | 4 x 5 |
| 3B | Front Plate Raise | 4 x 10 |
| 4A | 4 x 4 Curls | 3 x 4, 4, 4 |
| 4B | DB Skull Crushers | 3 x 8 |
| 4C | DB Pullover | 3 x 8 |
Coach’s Notes
We’ve been hitting flat Bench the last couple of Friday’s, and tomorrow we’re changing it up a bit.
We’re switching to an Incline Bench. Ideally, aim for about a 30-degree incline which most incline benches have a setting for (close to at the very least).
Remember on the Overhead Presses, barbell by default but dumbbells are more than okay if you prefer them.
Finally, the 4 x 4s may be a new variation for some of you. They’re actually pretty simple though. They combine an isometric hold with a curl on the opposite side, and the result is a lot of time under tension and a pretty awesome pump.
