Phase 3 Intermediate: Day 4 Phase 3 Intermediate: Day 4
Centr Team
05 Jun 2023
Barbell bent-over row
Target: Shoulders, back, chest, core
Modification – Dumbbell chest-supported row:
- If you have trouble holding form on bent-over rows, a chest-supported row will hit smiliar angles without so much load on your hamstrings and back.
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.
Seated cable row
Target: Shoulders, back, lats
Modification – Dumbbell single-arm row:
- You can use this exercise to work on your rowing before hitting the cable machine.
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.
Hanging leg raise
Target: Core, back, shoulders
Modification – Leg raises:
- If you don't have a bar, come down to the floor.
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.
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.
