Phase 3 Advanced: Day 5 Phase 3 Advanced: Day 5
Centr Team
04 Jun 2023
Dumbbell seated shoulder press
Target: Shoulders, chest
Modification – Dumbbell single-arm shoulder press:
- If one side is lagging, use single-arm presses to level up your weaker side.
Plate front raise
Target: Shoulders, back, chest
Modification – Dumbbell front raise + rotation:
- If you're unable to hold good form, switch to this dumbbell variation with a lighter weight.
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.
Dumbbell standing rear flys
Target: Rear deltoids (shoulder muscles), rhomboids (upper back muscles), trapezius
Modification:
- Drop the weight down or perform these with just your bodyweight.
Barbell shrugs
Target: Traps
Modification – Dumbbell shrugs:
- With a dumbbell variation you can adjust your grip to make it easier on your shoulders.
Cable tricep pushdown
Target: Triceps
Modification – Dumbbell kickbacks:
- A cable-free alternative to work your triceps.
Rope tricep pushdown
Target: Triceps, brachii
Modification – Dumbbell kickbacks:
- A cable-free alternative to work your triceps..
Close-grip push-up
Target: Chest, shoulders, triceps
Modification – Push-up:
- If you want to regress but don't want to come down to your knees, the standard wide-grip variation is a great option.
Dumbbell incline curls
Target: Biceps, chest
Modification – Standing dumbbell curl:
- If you don't have an incline bench or want to simplify the move, perform regular standing curls.
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.
