Get Swole Friday (Daily Workouts – 120525)
Before Getting Started
12/5/25
Get Swole Friday
| 1A | DB Fly | 2 x 10 |
| 1B | Rear Delt Fly | 2 x 10 |
| 2 | Pause Bench Press | 3 @ 55% |
| 3 @ 62% | ||
| 3 @ 68% | ||
| 3 @ 73% | ||
| 2 x 3 @ 76% | ||
| 3A | Arnold Press | 4 x 8 |
| 3B | Chin-ups | 4 x 8 |
| 4A | Weighted Push-ups | 3 x 10 |
| 4B | Band Face Pull | 3 x 12 |
| 5A | Band Curls | 3 x 20 |
| 5B | Band Pushdowns | 3 x 20 |
Coach’s Notes
The biggest point of emphasis I want to make on today’s workout is on the Pause Bench Press.
For Pause Bench Press, we’re bringing the bar down to our chest and pausing for 1 second before driving the bar back up.
Here is the coaching point: do NOT relax during the pause. This is a mistake I see quite often with beginners and it’s a great way to end up with a tweaked pec muscle. Make sure to stay tight and engaged through the ENTIRE rep, including while the bar is paused on the chest.
