Phase 3 Intermediate: Day 2 Phase 3 Intermediate: Day 2
Centr Team
04 Jun 2023
Dumbbell bent-over row
Target: Back, latissimus dorsi, rhomboids, trapezius, biceps
Modification – Isometric dumbbell row:
- Perform the rows one at a time to give the other side a longer break in between reps.
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 split stance hammer curls
Target: Biceps, forearms
Modification – Dumbbell hammer curls:
- Simplify the movement by removing the split stance.
Dumbbell pull-overs
Target: Back, lats
Modification – Bent-over row:
- If your shoulder mobility won't let you achieve a full-range of motion or you feel uncomfortable bringing a weight over your head, work on your back with traditional bent-over rows.
Sit-up
Target: Core, rectus abdominis, obliques.
Modification – Crunch:
- Switch to a crunch for an easier movement that still targets your abdominals.
Dumbbell incline flys
Target: Chest, shoulders
Modification – Dumbbell glute bridge chest fly:
- If you don't have an incline bench, you can perform these on the floor.
- The glute bridge hold is optional.
Side plank rotation
Target: Obliques, transverse abdominis, shoulders, hips
Modification:
- Reduce the intensity by coming down to your knees.
