Phase 2 Advanced: Day 5 Phase 2 Advanced: Day 5
Centr Team
04 Jun 2023
Dumbbell seated shoulder press
Target: Shoulders, chest
Modification – Dumbbell single-arm shoulder press:
- If one side is lagging, use single-arm presses to level up your weaker side.
Dumbbell lateral raise
Target: Shoulders, chest
Modification – Dumbbell incline lateral raise:
- If you tend to start using momentum, switch to an incline raise.
Plate front raise
Target: Shoulders, back, chest
Modification – Dumbbell front raise + rotation:
- If you're unable to hold good form, switch to this dumbbell variation with a lighter weight.
Barbell shrugs
Target: Traps
Modification – Dumbbell shrugs:
- With a dumbbell variation you can adjust your grip to make it easier on your shoulders.
Dumbbell skull crushers
Target: Triceps, lats
Modification – Dumbbell kickbacks:
- If skull crushers aggravate your elbows, switch to kickbacks to work your triceps.
Standing tricep extension
Target: Triceps, shoulders, core
Modification – Dumbbell kickbacks:
- If you can't get the bring the dumbbell overhead, use the kickbacks to hit the triceps.
Close-grip push-up
Target: Chest, shoulders, triceps
Modification – Push-up:
- If you want to regress but don't want to come down to your knees, the standard wide-group variation is a great option.
Dumbbell incline curls
Target: Biceps, chest
Modification – Standing dumbbell curl:
- If you don't have an incline bench or want to simplify the move, perform regular standing curls.
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.
Across-body hammer curls
Target: Biceps (biceps brachii) and brachialis
Modification – Dumbbell hammer curls:
- You can simplify the movement with regular hammer curls.
