Phase 1 Intermediate: Day 5 Phase 1 Intermediate: Day 5
Centr Team
04 Jun 2023
Dumbbell seated shoulder press
Target: Shoulders, chest
Modification – Dumbbell single-arm shoulder press:
- If one side is lagging, use single-arm presses to level up your weaker side.
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.
Cable standing rear flys
Target: Shoulders, upper back
Modification – Dumbbell seated rear flys:
- The seated variation with dumbbells will help you nail the movement pattern.
Reverse grip tricep pushdowns
Target: Triceps brachii
Modification – Overhead dumbbell extension:
- A cable-free alternative to work your triceps.
Zottman curls
Target: Biceps
Modification – Dumbbell hammer curls:
- If the rotational movement is tough on your wrists, swap in a standard hammer curl.
Dumbbell lateral raise
Target: Shoulders, chest
Modification – Dumbbell incline lateral raise:
- If you tend to start using momentum, switch to an incline raise.
