Phase 1 Advanced: Day 3 Phase 1 Advanced: Day 3
Centr Team
04 Jun 2023
Pull-ups
Target: Lats, shoulders, back
Modification – Assisted pull-ups:
- Build up to pull-ups using an assist, focusing on lat engagement and correct form.
Dumbbell renegade row
Target: Back, latissimus dorsi, rhomboids, trapezius, core, biceps
Modification – Dumbbell bent-over row:
- Bent-over rows are equally effective in building your back.
Barbell bent-over row
Target: Shoulders, back, chest, core
Modification – Dumbbell chest-supported row:
- If you have trouble holding form on bent-over rows, a chest-supported row will hit smiliar angles without so much load on your hamstrings and back.
Barbell shrugs
Target:Traps
Modification – Dumbbell shrugs:
- With a dumbbell variation you can adjust your grip to make it easier on your shoulders.
Dumbbell tension curls
Target: Biceps
Modification – Dumbbell tension hammer curls:
- You may find a hammer curl easier on your wrists than the standard grip.
Across-body hammer curls
Target: Biceps (biceps brachii) and brachialis
Modification – Dumbbell hammer curls:
- You can simplify the movement with regular hammer curls.
