Get Swole Friday (Daily Workouts – 112125)
Before Getting Started
11/21/25
Get Swole Friday
| 1A | Band 90 External Rotations | 2 x 10e |
| 1B | DB Fly | 2 x 10 |
| 2 | Bench Press* | 8 @ 55% |
| *cluster sets | 5 @ 65% | |
| 5 x 3 @ 75%* | ||
| 3A | Alternating DB Incline Bench | 4 x 6e |
| 3B | Band Face Pull | 4 x 12 |
| 4A | Pull-ups | 4 x 6 |
| 4B | Push-ups | 4 x 12 |
| 5A | Band Curl | 2 x 25 |
| 5B | Band Pushdowns | 2 x 25 |
Coach’s Notes
The biggest note today is we’ll be doing Cluster Sets for Bench.
Cluster sets are a way of breaking up a few big sets into smaller parts with short rests in between.
For example:
Instead of doing 6 reps in a row, you do 3 reps, rest 45-60 seconds, and then repeat.
This allows you to lift heavier weights or maintain better form, as you’re less tired during each mini-set.
