Get Swole Friday (Daily Workouts – 011626)
Before Getting Started
01/16/26
Get Swole Friday
| 1 | Big 30 | 2 x 30 |
| 2 | Bench Press | 10 @ 55% |
| 8 @ 63% | ||
| 6 @ 70% | ||
| 4 @ 76% | ||
| 2 @ 81% | ||
| 10 @ 60% | ||
| 3A | Inclined DB Bench Press | 4 x 8 |
| 3B | 1-Arm DB Row | 4 x 5 |
| 4A | Barbell Bicep Curl | 3 x 10 |
| 4B | Tricep Pushdown | 3 x 10 |
| 4C | Hammer Curl | 3 x 10 |
| 4D | DB Skull Crushers | 3 x 10 |
Coach’s Notes
Starting off, we’ve got a big bench day today where we’re going to pyramid down in reps – working from 10 to 2 – and work heavier as we go, all the way down to a double at 81%.
Then, we’re going to hit a finishing set of 10 at 60%. This isn’t meant to be a burnout set to failure. It’s a set to add additional volume to the day. It will be a challenging set and you’ll finish with a nice pump, but again, not to failure.
After a few more sets of chest and back, we’re capping off the day with a mega arm circuit. Now, if you’re at a commercial gym and you don’t want to be ‘that person’ taking up 4 different pieces of equipment, you can also just superset the first two movements and then the second two movements.
