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Get Swole Friday (Daily Workouts – 122224)

ByCoach Horton Updated On

Before Getting Started

  • Always consult a physician before starting any workout program. Do any of the following workouts at your own risk. Read our full Disclaimers Page here.
  • Workouts are Monday-Friday. Workouts are posted between 7 and 8pm EST the night before.
  • Read Here for what to expect each day of the week.
  • Warm-Ups are not included. Need some Warm-up Ideas? Click Here
  • Finally, if you enjoy the workouts, please share them!
Remind Me Of Tomorrow’s Workout

12/20/24

Get Swole Friday

1APush-up2 x 12
1BBand Pull-Apart2 x 12
2Paused Bench Press*3 @ 55%
*1 second pause on chest3 @ 65%
3 @ 70%
3 x 3 @ 75%
3AIncline DB Fly3 x 12
3BBand Face Pull3 x 12
4ADB Shoulder Press3 x 15
4BDB Lateral Raise3 x 15
5ABand Curlx 100
5BBand Pushdownsx 100
<< 12/19/24
12/23/24 >>

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Ryan Horton is a Certified Strength and Conditioning Specialist (CSCS) who has served as both a Head Strength and Conditioning Coach and as the Director of Sports Science during his 20 year career at elite collegiate programs including the University of Tennessee, Temple University and Georgia Tech. He also holds an Exercise Science degree from Otterbein College where he was captain of the football team.

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