Phase 3 Intermediate: Day 3 Phase 3 Intermediate: Day 3
Centr Team
04 Jun 2023
Pull-ups
Target: Lats, shoulders, back
Modification – Assisted pull-ups:
- Build up to pull-ups using an assist, focusing on lat engagement and correct form.
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 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.
Dumbbell seated rear flys
Target: Shoulders, chest
Modification – Dumbbell rear raise:
- The standing raise is an alternative if you have issues with seated positioning.
Standing dumbbell curl
Target: Biceps
Modification – Dumbbell concentrated curls:
- If you're not feeling the bicep contraction, zoom in with a concentrated curl.
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.
