Phase 4 Advanced: Day 3 Phase 4 Advanced: Day 3
Centr Team
04 Jun 2023
Weighted pull-ups
Target: Lats, rhomboids, traps, biceps
Modification – Pull-ups:
- If you're not able to maintain good form, remove the weight and work up to it.
Bent-over row
Target: Back, (latissimus dorsi, rhomboids, trapezius), biceps
Modification:
- Drop your weight down or the movement can be performed with bodyweight.
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.
Landmine bent-over row
Target: Back, shoulders, core
Modification – Dumbbell single-arm row:
- Sub the weight plate and barbell out for dumbbells.
Dumbbell seated rear flys
Target: Shoulders, chest
Modification – Dumbbell rear raise:
- The standing raise is an alternative if you have issues with seated positioning.
Dumbbell incline bicep curl
Target: Biceps
Modification – Standing dumbbell curl:
- If you feel shoulder strain using the incline, go vertical for a standing curl.
Dumbbell incline hammer curls
Target: Biceps
Modification – Dumbbell hammer curls:
- If the incline puts too much strain on your shoulders or elbows, switch to a standard hammer curl.
Dumbbell concentrated curls
Target: Biceps
Modification – Dumbbell tension curls:
- If you find it difficult to hold the concentrated curl position, try a tension curl.
Ezy bar standing curls
Target: Biceps, chest
Modification – Dumbbell concentrated curls:
- If you get carried away with momentum on curls, use this variation to lock yourself into position.
