Phase 4 Beginner: Day 3 Phase 4 Beginner: Day 3
Centr Team
23 May 2022
Assisted pull-ups
Target: Lats, shoulders, back
Form tips:
- Shoulders down, core and glutes engaged, spine neutral.
- Squeeze your elbows into your ribs as you pull up – this will help ensure you're working your lats.
Modification – Seated banded lat pulldown:
- Can't get your lats to engage? Step back to the banded pulldown.
Dumbbell chest-supported row
Target: Shoulders, back, chest
Form tips:
- Shoulders down and away from your ears – don't let them hike up with the row movement.
- Think about powering the row from your shoulder blades, not your traps.
- Activate your core and glutes to lock in a stable base.
Modification – Dumbbell single-arm row:
- If you feel one side doing all the work, try a single-arm row and focus on improving your quality of movement.
Cable upright row
Target: Shoulders, back
Form tips:
- Don't make your grip too narrow, as this can cause excessive internal rotation in your shoulders.
- Chest up, shoulders down and core engaged.
- Reset your posture if you experience any shoulder discomfort.
Modification – Dumbbell upright row:
- If using the cable aggravates your shoulders, try a dumbbell variation and adjust your grip if needed.
Standing dumbbell curl
Target: Biceps
Form tips:
- Set up with your body in a straight line and core and glutes engaged – the only movement should be from your arms.
- Control the curl and avoid momentum from your lower body to ensure you're working the biceps.
- Don't rest your arms at the top or bottom of the curl – keep moving to maintain tension in your biceps.
Modification – Dumbbell concentrated curls:
- If you're not feeling the bicep contraction, zoom in with a concentrated curl.
Dumbbell hammer curls
Target: Biceps
Form tips:
- Lower the dumbbells with control and make sure you're pushing for the full range of motion.
- Focus on tempo and power the curl with your biceps, not momentum.
- Don't rest your arms at the top or bottom of the curl – keep moving to maintain tension in your biceps.
Modification – Dumbbell tension hammer curls:
- If you have trouble feeling the bicep contraction, try a tension curl and zoom in on the squeeze.
