Phase 1 Intermediate: Day 4 Phase 1 Intermediate: Day 4
Centr Team
04 Jun 2023
Dumbbell rear delt rows
Target: Rear deltoids, rhomboids, trapezius, biceps
Modification:
- Drop the weight down or perform these with just your bodyweight.
Crunch
Target: Core, rectus abdominis, hip flexors
Modification:
- Take it slow and take longer rests between reps if needed.
Dumbbell crush press + tricep extension
Target: Chest, triceps, shoulders
Modification – Chest press:
- A regular chest press will still hit the same muscle groups.
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.
Dumbbell bear row
Target: Upper back, rhomboids, trapezius, rear deltoids, biceps
Modification – Dumbbell renegade row:
- Take the added pressure off your quads with the renegade row.
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.
Dumbbell row + curl + press
Target: Back (latissimus dorsi, rhomboids, rear deltoids), biceps, shoulders
Modification – Dumbbell bent-over row:
- Remove the curl and press to focus on the rows.
