Phase 4 Intermediate: Day 4 Phase 4 Intermediate: Day 4
Centr Team
23 May 2022
Barbell full deadlift
Target: Back, glutes, lats, quads, hamstrings
Form tips:
- Take the time to set up and ensure you are balanced before each rep.
- Make sure the bar is in front of your shins, over the middle of your feet.
- When standing up, your knees and hips should work together to lift.
- Keep your core engaged and back straight.
- Focus on driving the ground away with your firmly-planted feet.
- Remember to squeeze your glutes.
- If you're a beginner, close your fists when gripping the bar so it doesn't slip.
Modification – Dumbbell deadlift:
- If you don't have a barbell, sub in dumbbells instead.
Chin-up
Target: Lats, shoulders, back, biceps
Form tips:
- As you pull upward, keep your shoulders down to protect your neck.
- Core engaged and neutral spine to control the movement.
- As you raise up, keep your chest high, squeeze in your elbows and engage your glutes for lat engagement.
Modification – Banded underhand-grip pulldown:
- If you don't have a pull-up bar or can't complete chin-ups with good technique, banded underhand-grip pulldowns will target similar muscle groups.
Dumbbell single-arm row
Target: Shoulders, chest, lats
Form tips:
- Position yourself facing downward, chest up and out, with shoulders down away from your ears.
- Find a foot positioning that makes your hips as level as possible.
- Push through the hand you are leaning on to stabilize yourself.
- Keep a neutral spine and avoid rotating your torso.
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.
Ezy bar standing curls
Target: Biceps, chest
Form tips:
- Be careful not to cheat the move using momentum or your lower back.
- Lock your core and glutes 'on' and ensure the only movement is coming from your arms.
- Don't rest your arms at the top or bottom of the lift – keep moving to maintain tension in your biceps.
Modification – Dumbbell concentrated curls:
- If you get carried away with momentum on curls, use this variation to lock yourself into position.
Dumbbell tension curls
Target: Biceps
Form tips:
- 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 tension hammer curls:
- You may find a hammer curl easier on your wrists than the standard grip.
