Phase 3 Advanced: Day 3 Phase 3 Advanced: Day 3
Centr Team
04 Jun 2023
Weighted pull-ups
Target: Lats, rhomboids, traps, biceps
Modification – Pull-ups:
- If you're not able to maintain good form, remove the weight and work up to it.
Inverted row
Target: Shoulders, back, lats
Modification – Barbell bent-over row:
- Can't maintain good form? Flip the movement to challenge your shoulders and lats with a bent-over row, focusing on tempo and form.
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.
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.
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.
