Phase 2 Intermediate: Day 2 Phase 2 Intermediate: Day 2
Centr Team
04 Jun 2023
Dumbbell renegade row
Target: Back, latissimus dorsi, rhomboids, trapezius, core, biceps
Modification – Dumbbell bent-over row:
- Bent-over rows are equally effective in building your back.
Bicycle sit-ups
Target: Core, rectus abdominis, obliques
Modification – Russian twist:
- Slow down the pace and work on your obliques with a heels-down variation of the Russian twist.
Dumbbell row + curl + press
Target: Back (latissimus dorsi, rhomboids, rear deltoids), biceps, shoulders
Modification – Dumbbell bent-over row:
- Remove the curl and press to focus on the rows.
Dumbbell seated rear flys
Target: Shoulders, chest
Modification – Dumbbell rear raise:
- The standing raise is an alternative if you have issues with seated positioning.
Push-up on knees
Target: Chest, shoulders, triceps, back, core
Modification – Elevated push-up:
- Doing elevated push-ups on your knees will help you work on your technique.
