Phase 2 Advanced: Day 3 Phase 2 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 chest-supported row
Target: Shoulders, back, chest
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.
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 upright row
Target: Shoulders, traps
Modification – Dumbbell upright row:
- If you experience any discomfort, try a dumbbell row which will allow you to adjust the grip to keep your shoulders comfortable.
Dumbbell incline bicep curl
Target: Biceps
Modification – Standing dumbbell curl:
- If you feel shoulder strain using the incline, go vertical for a standing curl.
Standing dumbbell curl
Target: Biceps
Modification – Dumbbell concentrated curls:
- If you're not feeling the bicep contraction, zoom in with a concentrated curl.
Dumbbell hammer curls
Target: Biceps
Modification – Dumbbell tension hammer curls:
- If you have trouble feeling the bicep contraction, try a tension curl and zoom in on the squeeze.
