Phase 3 Intermediate: Day 2 Phase 3 Intermediate: Day 2
Centr Team
05 Jun 2023
Lat pulldown
Target: Lats, shoulders, back
Modification – Dumbbell pull-overs:
- Pull-overs will target the same muscle groups without the machine.
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.
Dumbbell split stance hammer curls
Target: Biceps, forearms
Modification – Dumbbell hammer curls:
- Simplify the movement by removing the split stance.
Cable face pull
Target: Upper back, traps, shoulders
Modification – Dumbbell seated rear flys:
- If you experience any shoulder pain, try a seated fly to target similar muscles with less risk of shoulder elevation.
Weighted ab cable curl
Target: Core, back
Modification – Weighted sit-up:
- If you don't have a cable machine, try challenging your core with this dumbbell-based move.
Dumbbell incline flys
Target: Chest, shoulders
Modification – Dumbbell glute bridge chest fly:
- If you don't have an incline bench, you can perform these on the floor.
- The glute bridge hold is optional.
Side plank rotation
Target: Obliques, transverse abdominis, shoulders, hips
Modification:
- Reduce the intensity by coming down to your knees.
