Phase 3 Intermediate: Day 5 Phase 3 Intermediate: Day 5
Centr Team
04 Jun 2023
Dumbbell seated shoulder press
Target: Shoulders, chest
Modification – Dumbbell single-arm shoulder press:
- If one side is lagging, use single-arm presses to level up your weaker side.
Dumbbell lateral raise
Target: Lateral deltoids, serratus anterior, upper and lower trapezius, pecs
Modification:
- Once you can't achieve a full range of motion, drop the weights. You can also complete your reps with just your bodyweight.
Dumbbell rear raises
Target: Posterior deltoids, serratus anterior, upper and lower trapezius
Modification – Dumbbell seated rear flys:
- Remove the lower-body element and focus on your form by using a bench or chair.
Skull crushers
Target: Triceps
Modification – Standing tricep extension:
- If holding a weight in each hand is too advanced, try holding one dumbbell, with one hand at each end.
- If this is still too challenging, the standing tricep extention will allow you to use your legs for extra support.
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.
Close-grip push-up
Target: Chest, shoulders, triceps
Modification – Push-up:
- If you want to regress but don't want to come down to your knees, the standard wide-grip variation is a great option.
Dumbbell curl + press
Target: Biceps, shoulders, forearms
Modification – Dumbbell seated shoulder press:
- Try reducing the weight first.
- Otherwise, regress the exercise by removing the bicep curl with the seated shoulder press.
Dumbbell tension curls
Target: Biceps
Modification – Dumbbell tension hammer curls:
- You may find a hammer curl easier on your wrists than the standard grip.
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.
