Get Swole Friday (Daily Workouts – 121925)
Before Getting Started
12/19/25
Get Swole Friday
| 1A | Handcuffs | 2 x 10 |
| 1B | Shoulder Dislocates | 2 x 10 |
| 2 | Bench Press | 4 @ 55% |
| 4 @ 65% | ||
| 4 @ 70% | ||
| 2 x 3 @ 75% | ||
| 3A | DB Z Press | 4 x 8 |
| 3B | Chest Supported DB Row | 4 x 8 |
| 4A | DB Pullover | 3 x 10 |
| 4B | DB Shrugs | 3 x 10 |
| 5A | Band Pushdowns | 3 x 20 |
| 5B | Band Curls | 3 x 20 |
Coach’s Notes
Just like with the Deadlifts, Bench Press is a little lighter tomorrow as we start to prepare to hit those big PRs in a little over a week from now.
Instead of scratching that itch to go heavier, focus on great technique and driving the bar up fast.
After Bench, it’s a great Get Swole Friday lineup, including DB Pullovers, one of my favorite exercises that we probably don’t do nearly enough within the Daily Workouts.
