Phase 2 Advanced: Day 3 Phase 2 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.
Barbell bent-over row
Target: Shoulders, back, chest, core
Modification – Banded seated row:
- If you don't have access to a barbell, a banded seated row is a good alternative to work your back muscles.
Cable face pull
Target: Upper back, traps, shoulders
Modification – Dumbbell seated rear flys:
- If you experience any shoulder pain, try a seated fly to target similiar muscles with less risk of shoulder elevation.
Barbell curls
Target: Biceps brachii, forearms
Modification – Standing dumbbell curl:
- If you don't have a barbell, dumbbell curls are just as effective.
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.
