Phase 2 Intermediate: Day 3 Phase 2 Intermediate: Day 3
Centr Team
04 Jun 2023
Lat pulldown
Target: Lats, shoulders, back
Modification – Seated banded lat pulldown:
- Using a band will help you build up the basics of this exercise.
Single-arm pronated-grip row
Target: Shoulders, chest
Modification – Dumbbell rear raise:
- A rear raise will hit similar muscle groups if you struggle with the pronated grip.
Cable row (D handles)
Target: Back, biceps, shoulders
Modification – Bent-over row:
- Substitute the cable machine for a pair of dumbbells.
Cable standing rear flys
Target: Shoulders, upper back
Modification – Dumbbell seated rear flys:
- The seated variation with dumbbells will help you nail the movement pattern.
Ezy bar standing curls
Target: Biceps, chest
Modification – Dumbbell concentrated curls:
- If you get carried away with momentum on curls, use this variation to lock yourself into position.
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.
