Get Swole Friday (Daily Workouts – 122625)
Before Getting Started
12/26/25
Get Swole Friday
| 1A | Scap Push-ups | 2 x 10 |
| 1B | Wall Slides | 2 x 10 |
| 2 | Bench Press | 3 @ 55% |
| 3 @ 65% | ||
| 3 @ 73% | ||
| 2 @ 78% | ||
| 1 @ 82% | ||
| 1 @ 86% | ||
| 1 @ 90% | ||
| 3A | DB Fly | 4 x 12 |
| 3B | Band Pull-Apart | 4 x 12 |
| 4A | DB Hammer Curls | 4 x 12 |
| 4B | DB Skull Crushers | 4 x 12 |
Coach’s Notes
We’re working up to a heavy single on Bench today with a similar build up to the Deadlifts we did on Tuesday.
As always on heavy Bench days, make sure you have a spotter!
Also, I recommend keeping a tight cap on the 90% because the turnaround on Bench is a little quicker than it will be for the Deads (spoiler alert: we’re shooting for Bench PRs on Tuesday)
Unless, of course, you absolutely demolish the 90% and decide to take your swing at a new PR early.
Where you don’t want to end up is caught in between… not hitting a PR, but too heavy to where it may affect you for Tuesday.
