Get Swole Friday (Daily Workouts – 092526)
Before Getting Started
09/25/26
Get Swole Friday
| 1A | DB Fly | 2 x 10 |
| 1B | Band Face Pull | 2 x 10 |
| 2A | Bench Press | 3 @ 60% |
| 3 @ 70% | ||
| 3 @ 75% | ||
| 3 x 3 @ 80% | ||
| 2B | Band Pull-Apart | 5 x 12 |
| 3A | Close Grip Bench Press | 4 x 8 |
| 3B | DB One Arm Row | 4 x 8e |
| 4A | DB Shrug | 3 x 12 |
| 4B | Seated Incline DB Curls | 3 x 12 |
| 4C | DB Overhead Tricep Extension | 3 x 12 |
Coach’s Notes
I don’t believe there are a lot of notes needed for this Get Swole Friday.
The only thing I’d mention is that on the last 3 sets of 80% of Bench Press… if the first set (or two) feel really good, go ahead and bump up the last set or two. (Make sure to have a spotter!)
