Phase 4 Advanced: Day 1 Phase 4 Advanced: Day 1
Centr Team
04 Jun 2023
Barbell floor press
Target: Chest, shoulders, upper back
Modification – Push-up:
- Keep it basic with a push-up and control your tempo on the descent to max your time under tension.
Hand release push-up
Target: Chest, triceps, core
Modification – Wide push-up:
- This move can be challenging. If you're still building up to this, stick with your traditional push-ups.
30-degree incline bench press
Target: Upper chest, shoulders, triceps
Modification – Dumbbell flat bench press:
- You can reduce the intensity by removing the incline.
Bench dips
Target: Triceps, chest, shoulders
Modification – Elevated close-grip push-up:
- If dips don't agree with your shoulders, opt for a close-grip push-up to target your triceps and chest.
Dumbbell glute bridge chest fly
Target: Chest (pectoralis major), glutes, hamstrings
Modification:
- Eliminate the glute bridge and perform alternating flies.
Tricep push-up
Target: Chest, triceps, core
Modification – Knee push-up:
- Come down to your knees to help you complete reps with a full range of motion.
High plank hold
Target: Core, glutes
Modification – Plate front raise:
- If planks aggravate your wrists, swap in a plate front raise and activate your core and glutes to work the same areas.
Bodyweight skull crusher
Target: Triceps, shoulders, lats
Modification – Bench dips:
- If holding the skull crushers body position is hard on your shoulders, a bench dip will help you gain strength.
Dumbbell skull crushers
Target: Triceps, lats
Modification – Dumbbell kickbacks:
- If skull crushers aggravate your elbows, switch to kickbacks to work your triceps.
Dumbbell lying tricep extension
Target: Triceps
Modification – Overhead dumbbell extension:
- If you don't have an incline bench, complete the movement while standing up.
Dumbbell close-grip bench press
Target: Chest, triceps, shoulders
Modification – Dumbbell flat bench press:
- If you don't have a bench, try completing this movement on the floor.
- Otherwise, switch to the regular variation to continue working your chest, shoulders and triceps.
