Phase 4 Advanced: Day 4 Phase 4 Advanced: Day 4
Centr Team
06 Jun 2023
Weighted chin-up
Target: Lats, shoulders, back, biceps
Modification – Dumbbell bent-over row:
- No chin-up bar? Use dumbbells to strengthen similar muscle groups.
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.
Eccentric push-up
Target: Chest (pectoralis major), shoulders, triceps
Modification – Wide push-up:
- Regress to regular push-ups if needed.
Dumbbell standing rear flys
Target: Rear deltoids (shoulder muscles), rhomboids (upper back muscles), trapezius
Modification:
- Drop the weight down or perform these with just your bodyweight.
Reverse crunch
Target: Lower abdominals, hip flexors, lower back
Modification:
- Take this at a slower pace and to a range that you're comfortable with.
Dumbbell incline bench press
Target: Shoulders, chest, lats
Modification – Dumbbell single-arm alternating incline bench press:
- If you notice a strength imbalance between left and right arms, use the single-arm variation to build up your weaker side.
Dumbbell incline flys
Target: Chest, shoulders
Modification – Barbell incline bench press:
- If you struggle with control and stablity, you can hit similar muscle groups with the incline press within a more controlled range of motion.
Plank shoulder taps
Target: Core, shoulders
Modification – Plank:
- To regress, try this movement on your knees.
- Otherwise, continue engaging similar muscle groups by holding a plank.
