Phase 2 Intermediate: Day 2 Phase 2 Intermediate: Day 2
Centr Team
05 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.
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 flat bench press
Target: Chest, back, shoulders, triceps
Modification – Chest press:
- Don't have a bench or don't feel ready for bench presses?
- Perform this exercise on the floor. When your elbows touch the ground, that's your cue to push the dumbbells back up.
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.
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.
Crunch
Target: Core, rectus abdominis, hip flexors
Modification:
- Take it slow and take longer rests between reps if needed.
