Phase 2 Advanced: Day 2 Phase 2 Advanced: Day 2
Centr Team
06 Jun 2023
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.
Standing cable pull-over
Target: Lats, shoulders, back
Modification – Seated banded lat pulldown:
- Go back to using a band if you're not properly engaging your lats with the cable.
Plank roll
Target: Core (rectus abdominis, obliques, transverse abdominis), shoulders, hip muscles
Modification:
- Hold a low plank until you're ready to add the roll.
- You can drop your knees down for added support.
Cable single-arm rear delt row
Target: Shoulders, back
Modification – Dumbbell rear delt rows:
- Swap out the cable machine for dumbbells.
- You may perform this exercise one-side at a time or together.
Weighted ab cable curl
Target: Core, back
Modification – Weighted sit-up:
- If you don't have a cable machine, try challenging your core with this dumbbell-based move.
Alternating Arnold press
Target: Shoulders, chest
Modification – Dumbbell seated Arnold press:
- Stick to this variation if you struggle to stabilize or perform even presses with the alternating exercise.
Dumbbell plank drag
Target: Core, rectus abdominis, obliques, transverse abdominis, shoulders, arms
Modification – High plank hold:
- Holding a high plank will still work your core and shoulders.
