Get Swole Friday (Daily Workouts – 091126)
Before Getting Started
09/11/26
Get Swole Friday
| 1A | Push-Up | 2 x 10 |
| 1B | Band Pull-Apart | 2 x 10 |
| 2A | Bench Press | 5 @ 60% |
| 4 @ 70% | ||
| 3 @ 75% | ||
| 3 x 3 @ 80% | ||
| 2B | Chin-Ups | 5 x 5 |
| 3A | Incline DB Bench Press | 3 x 8 |
| 3B | Rear Delt Flyes | 3 x 12 |
| 4A | Cable Curls | 3 x 15 |
| 4B | Tricep Rope Pulldowns | 3 x 15 |
Coach’s Notes
More heavy triples today, this time on Bench.
Three sets of three at 80% will be challenging, especially that second and especially third set. Having said that, if you smoke through the first set at 80% and want to bump up a little for the remaining sets – go for it.
Similar note for Chin-ups. Five sets of five at bodyweight is a good work day for a lot of us. However, if that’s easy work for you, either go weighted or increase the reps to either 8 or 10 per set.
The moral of the story is Bench and Chin-ups should be the absolute focal point. Push yourself on those two exercises.
After that, it’s a little extra volume work and, of course, some arms to finish the week.
