Phase 1 Advanced: Day 3 Phase 1 Advanced: Day 3
Centr Team
04 Jun 2023
Weighted pull-ups
Target: Lats, rhomboids, traps, biceps
Modification – Pull-ups:
- If you're not able to maintain good form, remove the weight and work up to it.
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.
Dumbbell bent-over row
Target: Back, latissimus dorsi, rhomboids, trapezius, biceps
Modification – Isometric dumbbell row:
- Perform each row one at a time to extend your rest period.
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.
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.
Dumbbell incline hammer curls
Target: Biceps
Modification – Dumbbell hammer curls:
- If the incline puts too much strain on your shoulders or elbows, switch to a standard hammer curl.
