Phase 1 Intermediate: Day 4 Phase 1 Intermediate: Day 4
Centr Team
04 Jun 2023
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.
Dumbbell tension curls
Target: Biceps
Modification – Dumbbell tension hammer curls:
- You may find a hammer curl easier on your wrists than the standard grip.
Side plank dips
Target: Core, obliques
Modification – Modified side plank dips:
- Come down to your knee to bring the intensity down.
- You can also hold the side plank if the dips become difficult.
Cable straight-arm lat pulldown
Target: Back, shoulders
Modification – Dumbbell pull-overs:
- If you don't have a cable machine, a dumbbell pull-over will active your lats with a similar motion.
Wide push-up
Target: Chest, pecs
Modification – Knee push-up:
- Come down to your knees to help you complete reps with a full range of motion.
Hanging knee raise
Target: Core, back, shoulders
Modification – Bent-knee v-sit:
- Perform this if you don't have a bar.
