Phase 3 Intermediate: Day 4 Phase 3 Intermediate: Day 4
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.
V sit-up
Target: Core (rectus abdominis, obliques), hip flexors, lower back
Modification – Bent-knee v-sit:
- Bring the knees inward to ease the movement.
Dumbbell upright row
Target: Shoulders, traps
Modification – Dumbbell incline upright row:
- The incline variation allows for less vertical movement, making it easier on your shoulders.
Side plank dips
Target: Core, obliques
Modification – Modified side plank dips:
- Come down to your knee to bring the intensity down.
- You can also hold the side plank if the dips become difficult.
Dumbbell renegade row
Target: Back, latissimus dorsi, rhomboids, trapezius, core, biceps
Modification – Dumbbell bent-over row:
- Bent-over rows are equally effective in building your back.
Leg raises
Target: Lower abdominals, hip flexors, lower back
Modification – Reverse crunch:
- Bring the knees in with a reverse crunch to still hit the lower abdominals.
Zottman curls
Target: Biceps
Modification – Dumbbell hammer curls:
- If the rotational movement is tough on your wrists, swap in a standard hammer curl.
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.
