Phase 1 Intermediate: Day 3 Phase 1 Intermediate: Day 3
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 single-arm row
Target: Shoulders, chest, lats
Modification – Dumbbell chest-supported row:
- If you can't maintain good form with a single-arm row, try the chest supported version for a more simple position.
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.
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.
Dumbbell hammer curls
Target: Biceps
Modification – Dumbbell tension hammer curls:
- If you have trouble feeling the bicep contraction, try a tension curl and zoom in on the squeeze.
Dumbbell incline curls
Target: Biceps, chest
Modification – Standing dumbbell curl:
- If you don't have an incline bench or want to simplify the move, perform regular standing curls.
