Get Swole Friday (Daily Workouts – 111425)
Before Getting Started
11/14/25
Get Swole Friday
| 1A | Handcuffs | 2 x 10 |
| 1B | Shoulder Dislocates | 2 x 10 |
| 2A | Bench Press | 10 @ 50% |
| 8 @ 60% | ||
| 8 @ 65% | ||
| 8 @ 70% | ||
| 6 @ 75% | ||
| 2B | Band Pull-Apart | 4 x 12 |
| 3A | Arnold Press | 3 x 8 |
| 3B | Landmine Row | 3 x 8 |
| 4A | DB Upright Row | 4 x 10 |
| 4B | EZ Bar Curl | 4 x 10 |
| 4C | Plank to Push-up | 4 x 10 |
Coach’s Notes
Finishing off the week with another high-volume bench day. Just like last week, the reps are the most important thing here. Back off the weight if needed and make sure hit each rep.
Landmine Rows are a favorite back exercise to me, but if you don’t have access to a landmine, sub in Bent Over Rows or One Arm Rows (or you can DIY a landmine with a tennis ball)
