Phase 4 Advanced: Day 5 Phase 4 Advanced: Day 5
Centr Team
04 Jun 2023
Dumbbell seated Arnold press
Target: Shoulders, chest
Modification – Dumbbell single-arm seated press:
- If you're struggling to control one side, use a single-arm press to build strength and control on your weaker side.
Plate front raise
Target: Shoulders, back, chest
Modification – Dumbbell front raise + rotation:
- If you're unable to hold good form, switch to this dumbbell variation with a lighter weight.
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 raise
Target: Shoulders, chest
Modification – Dumbbell seated rear flys:
- Try flys if you struggle to hold position or keep control of the rear raise.
Barbell shrugs
Target: Traps
Modification – Dumbbell shrugs:
- With a dumbbell variation you can adjust your grip to make it easier on your shoulders.
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 skull crushers
Target: Triceps, lats
Modification – Dumbbell kickbacks:
- If skull crushers aggravate your elbows, switch to kickbacks to work your triceps.
Close-grip push-up
Target: Chest, shoulders, triceps
Modification – Push-up:
- If you want to regress but don't want to come down to your knees, the standard wide-grip variation is a great option.
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.
Isometric bicep curl
Target: Arms, biceps
Modification – Hammer curls:
- Regress this motion by rotating your palms inwards and releasing the tension between each rep with a full extension.
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.
