Phase 2 Intermediate: Day 5 Phase 2 Intermediate: Day 5
Centr Team
04 Jun 2023
Dumbbell single-arm shoulder press
Target: Shoulders, chest
Modification – Dumbbell seated shoulder press:
- If you're dropping your form on the single-arm press, switch to both arms to build up strength.
Dumbbell seated rear flys
Target: Shoulders, chest
Modification – Dumbbell rear raise:
- The standing raise is an alternative if you have issues with seated positioning.
Dumbbell lateral raise
Target: Shoulders, chest
Modification – Dumbbell incline lateral raise:
- If you tend to start using momentum, switch to an incline raise.
Dumbbell lying tricep extension
Target: Triceps
Modification – Overhead dumbbell extension:
- If you don't have an incline bench, complete the movement while standing up.
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.
Across-body hammer curls
Target: Biceps (biceps brachii) and brachialis
Modification – Dumbbell hammer curls:
- You can simplify the movement with regular hammer curls.
