Phase 3 Intermediate: Day 1 Phase 3 Intermediate: Day 1
Centr Team
04 Jun 2023
Dumbbell single-arm alternating bench press
Target: Shoulders, chest, triceps, lats
Modification – Barbell floor press:
- If you have trouble maintaining stability, switch to a floor press.
Dumbbell incline bench press
Target: Shoulders, chest, lats
Modification – Dumbbell single-arm alternating incline bench press:
- If you notice a strength imbalance between left and right arms, use the single-arm variation to build up your weaker side.
Dumbbell glute bridge chest fly
Target: Chest (pectoralis major), glutes, hamstrings
Modification:
- Eliminate the glute bridge and perform alternating flies.
Bench dips
Target: Triceps, chest, shoulders
Modification – Elevated close-grip push-up:
- If dips don't agree with your shoulders, opt for a close-grip push-up to target your triceps and chest.
Dumbbell crush press + tricep extension
Target: Chest, triceps, shoulders
Modification – Chest press:
- A regular chest press will still hit the same muscle groups.
Standing tricep extension
Target: Triceps, shoulders, core
Modification – Dumbbell kickbacks:
- If you can't bring the dumbbell overhead, use the kickbacks to hit the triceps.
