Phase 3 Advanced: Day 4 Phase 3 Advanced: Day 4
Centr Team
06 Jun 2023
Chin-up
Target: Lats, shoulders, back, biceps
Modification – Seated banded lat pulldown:
- No chin-up bar? Use a band to strengthen similar muscle groups.
Landmine bent-over row
Target: Back, shoulders, core
Modification – Dumbbell single-arm row:
- Sub the weight plate and barbell out for dumbbells.
Dumbbell Russian twist
Target: Obliques, rectus abdominis, hip flexors
Modification – Russian twist:
- Reduce the intensity by dropping the weight and keeping your heels down.
Dumbbell seated rear flys
Target: Shoulders, chest
Modification – Dumbbell rear raise:
- The standing raise is an alternative if you have issues with seated positioning.
Weighted sit-up
Target: Core, rectus abdominis, obliques
Modification – Sit-up:
- To regress, remove the weight.
Cable crossover
Target: Chest, shoulders
Modification – Dumbbell standing rear flys:
- If you don't have a cable machine, grab a pair of light dumbbells and perform dumbbell flys instead.
Cable upright row
Target: Shoulders, back
Modification – Dumbbell upright row:
- If using the cable aggravates your shoulders, try a dumbbell variation and adjust your grip if needed.
Cable tricep rope pushdown
Target: Triceps
Modification – Dumbbell skull crushers:
- If you can't access a cable machine, skull crushers will work your muscles through a similar range of motion.
