Get Swole Friday (Daily Workouts – 091826)
Before Getting Started
09/18/26
Get Swole Friday
| 1A | DB Fly | 2 x 12 |
| 1B | Inverted Row | 2 x 12 |
| 2A | Single Arm DB Incline Bench | 4 x 8e |
| 2B | Lat Pulldown | 4 x 8 |
| 3A | Overhead Press | 4 x 5 |
| 3B | DB Lateral Raise | 4 x 10 |
| 3C | Band Upright Row | 4 x 15 |
| 4A | Hammer Curl | 3 x 10 |
| 4B | DB Skull Crushers | 3 x 10 |
Coach’s Notes
Not a lot of notes needed for today, but here are two quick ones.
For Single Arm DB Incline, keep the non-working hand resting on your chest or stomach. Force your core to do the stabilizing needed to keep you on the bench.
Two, if you don’t have a Lat Pulldown machine, no worries. Pull-ups are an excellent sub or you can use a band if you have one to do Banded Lat Pulldowns.
