Phase 1 Intermediate: Day 2 Phase 1 Intermediate: Day 2
Centr Team
04 Jun 2023
Lat pulldown
Target: Lats, shoulders, back
Modification – Seated banded lat pulldown:
- Using a band will help you build up the basics of this exercise.
Dumbbell incline bench press
Target: Shoulders, chest, lats
Modification – Dumbbell single-arm alternating incline bench press:
- If you notice a strength imbalance between left and right arms, use the single-arm variation to build up your weaker side.
Bicycles
Target: Core, hip flexors, quads, glutes
Modification – Russian twist:
- Russian twists will work the same muscles but are a simpler movement.
Cable standing rear flys
Target: Shoulders, upper back
Modification – Dumbbell seated rear flys:
- The seated variation with dumbbells will help you nail the movement pattern.
Leg raises
Target: Lower abdominals, hip flexors, lower back
Modification – Reverse crunch:
- Bring the knees in with a reverse crunch to still hit the lower abdominals.
Cable reverse-grip bicep curl
Target: Forearms, biceps
Modification – Zottman curls:
- If you don't have a cable machine, Zottman curls will work the same muscle groups.
