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: Shoulders, chest
Modification – Dumbbell incline lateral raise:
- If you tend to start using momentum, switch to an incline raise.
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.
Ezy bar skull crushers
Target: Triceps, shoulders
Modification – Dumbbell skull crushers:
- The dumbbell skull crushers variation can be a bit easier on the elbows as you have the ability to change the grip if needed.
Cable tricep pushdowns
Target: Triceps
Modification – Dumbbell kickbacks:
- If you don't have access to a cable machine, kickbacks hit the triceps effectively.
Cable machine underhand-grip tricep extension
Target: Triceps, lats, biceps
Modification – Dumbbell kickbacks:
- Grab your dumbbells to work the same muscles without cables.
Barbell curls
Target: Biceps brachii, forearms
Modification – Standing dumbbell curl:
- If you don't have a barbell, dumbbell curls are just as effective.
Dumbbell tension curls
Target: Biceps brachii
Modification – Standing dumbbell curl:
- Release the tension with standard bicep curls.
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.
