Phase 1 Advanced: Day 2 Phase 1 Advanced: Day 2
Centr Team
06 Jun 2023
Seated machine row
Target: Shoulders, back, lats
Modification – Dumbbell single-arm row:
- If you can't access a machine, go back to basics to isolate and work the same muscles.
Underhand-grip lat pulldown
Target: Lats, shoulders, back, biceps
Modification – Seated banded lat pulldown:
- If you can't access a machine, work the same muscle groups using a band.
Dumbbell hammer curls
Target: Biceps
Modification – Dumbbell tension hammer curls:
- If you have trouble feeling the bicep contraction, try a tension curl and zoom in on the squeeze.
Seated cable row
Target: Shoulders, back, lats
Modification – Dumbbell single-arm row:
- You can use this exercise to work on your rowing before hitting the cable machine.
Reverse crunch
Target: Lower abdominals, hip flexors, lower back
Modification:
- Take this at a slower pace and to a range that you're comfortable with.
Incline alternating press
Target: Shoulders, chest, lats
Modification – Dumbbell incline bench press:
- If you're losing form or can't keep your upper body square, switch to a press using both arms.
Dumbbell front raise
Target: Anterior deltoid, lateral deltoid, serratus anterior, upper and lower trapezius, pecs, biceps
Modification – Plate front raise:
- Use both hands to lift a single weight. If you don't have a light weight plate, a dumbbell will do.
