Phase 4 Advanced: Day 2 Phase 4 Advanced: Day 2
Centr Team
06 Jun 2023
Seated machine row
Target: Shoulders, back, lats
Modification – Dumbbell single-arm row:
- If you can't access a machine, go back to basics to isolate and work the same muscles.
Cable single-arm lat pulldown
Target: Back, biceps, shoulders
Modification – Lat pulldown:
- If you're finding it tricky to nail your technique, try using two hands to build the strength in your back.
Cable standing rear flys
Target: Shoulders, upper back
Modification – Dumbbell seated rear flys:
- The seated variation with dumbbells will help you nail the movement pattern.
Weighted ab cable curl
Target: Core, back
Modification – Weighted sit-up:
- If you don't have a cable machine, try challenging your core with this dumbbell-based move.
Dumbbell kneeling press
Target: Shoulders, deltoids, triceps, core
Modification – Dumbbell seated shoulder press:
- If this movement is uncomfortable for your knees, bring out a chair (or bench) and perform shoulder presses.
Weighted plate crunch
Target: Core, obliques
Modification – High plank hold:
- If crunches cause back or neck pain, use this isometric hold to build up core strength.
