Phase 4 Advanced: Day 3 Phase 4 Advanced: Day 3
Centr Team
04 Jun 2023
Pull-ups
Target: Lats, shoulders, back
Modification – Assisted pull-ups:
- Build up to pull-ups using an assist, focusing on lat engagement and correct form.
Standing dumbbell curl
Target: Biceps
Modification – Dumbbell concentrated curls:
- If you're not feeling the bicep contraction, zoom in with a concentrated curl.
Isometric dumbbell row
Target: Back, lats, rhomboids, trapezius
Modification – Bent-over row:
- If you're finding the isometric holds difficult, try performing this exercise without the hold at the top.
- Otherwise, perform both rows together to reduce total work time.
Landmine bent-over row
Target: Back, shoulders, core
Modification – Dumbbell single-arm row:
- Sub the weight plate and barbell out for dumbbells.
Dumbbell seated rear flys
Target: Shoulders, chest
Modification – Dumbbell rear raise:
- The standing raise is an alternative if you have issues with seated positioning.
Dumbbell incline bicep curl
Target: Biceps
Modification – Standing dumbbell curl:
- If you feel shoulder strain using the incline, go vertical for a standing curl.
Dumbbell incline hammer curls
Target: Biceps
Modification – Dumbbell hammer curls:
- If the incline puts too much strain on your shoulders or elbows, switch to a standard hammer curl.
Dumbbell concentrated curls
Target: Biceps
Modification – Dumbbell tension curls:
- If you find it difficult to hold the concentrated curl position, try a tension curl.
Across-body hammer curls
Target: Biceps (biceps brachii) and brachialis
Modification – Dumbbell hammer curls:
- You can simplify the movement with regular hammer curls.
