Get Swole Friday (Daily Workouts – 121225)
Before Getting Started
12/12/25
Get Swole Friday
| 1A | Scap Push-ups | 2 x 10 |
| 1B | Band Pull-Apart | 2 x 10 |
| 2 | Bench Press | 5 @ 55% |
| 4 @ 65% | ||
| 3 @ 72% | ||
| 3 @ 77% | ||
| 2 @ 82% | ||
| 2 @ 85% | ||
| 3A | Alternating DB Incline Bench | 4 x 8e |
| 3B | Lat Pulldowns | 4 x 8 |
| 4A | Plate Raise | 3 x 12 |
| 4B | Lateral Raise | 3 x 12 |
| 4C | Rear Delt Fly | 3 x 12 |
| 5 | DB Curl Drop Set | 1 x 10+10+10 |
Coach’s Notes
First, we’re working up to some HEAVY doubles on Bench Press. Make sure you HAVE A SPOTTER (you should really always have a spotter, but even more so today).
After Bench, we’re getting in some extra chest and back work followed by one of my favorite shoulder trios, hitting all three heads of the shoulder.
Finally, we finish up with a Curl Drop Set. If you’re unfamiliar, a drop set consists of grabbing a moderately challenging weight and doing a set of 10. Then, drop the weight slightly and immediately jump into another set of 10. Drop the weight one more time and jump right back into another set of 10.
