Phase 3 Advanced: Day 3 Phase 3 Advanced: Day 3
Centr Team
04 Jun 2023
Chin-up
Target: Lats, shoulders, back, biceps
Modification – Dumbbell bent-over row:
- No chin-up bar? Use dumbbells to strengthen similar muscle groups.
Barbell bent-over row
Target: Shoulders, back, chest, core
Modification – Dumbbell bent-over row:
- If you don't have access to a barbell, a dumbbell bent-over row is a good alternative to work your back muscles.
Dumbbell single-arm row
Target: Shoulders, chest, lats
Modification – Dumbbell chest-supported row:
- If you can't maintain good form with a single-arm row, try the chest supported version for a more simple position.
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 tension curls
Target: Biceps
Modification – Dumbbell tension hammer curls:
- You may find a hammer curl easier on your wrists than the standard grip.
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.
Zottman curls
Target: Biceps
Modification – Dumbbell hammer curls:
- If the rotational movement is tough on your wrists, swap in a standard hammer curl.
