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 incline bicep curl
Target: Biceps
Modification – Standing dumbbell curl:
- If you feel shoulder strain using the incline, go vertical for a standing curl.
Dumbbell seated rear flys
Target: Shoulders, chest
Modification – Dumbbell rear raise:
- The standing raise is an alternative if you have issues with seated positioning.
Across-body hammer curls
Target: Biceps (biceps brachii) and brachialis
Modification – Dumbbell hammer curls:
- You can simplify the movement with regular hammer curls.
Cable overhead tricep extension
Target: Triceps
Modification – Dumbbell kickbacks:
- A cable-free alternative to work your triceps..
Cable single-arm lateral raise
Target: Shoulders
Modification – Dumbbell lateral raise:
- Swap the cable machine for a pair of dumbbells.
- You may perform this exercise one side at a time or together.
