Phase 4 Beginner: Day 3 Phase 4 Beginner: Day 3
Centr Team
31 May 2023
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.
Single-arm pronated-grip row
Target: Shoulders, chest
Modification – Dumbbell rear raise:
- A rear raise will hit similiar muscle groups if you struggle with the pronated grip.
Dumbbell pull-overs
Target: Back, lats
Modification – Bent-over row:
- If your shoulder mobility won't let you achieve a full-range of motion or you feel uncomfortable bringing a weight over your head, work on your back with traditional bent-over rows.
Dumbbell seated rear flys
Target: Shoulders, chest
Modification – Dumbbell rear raise:
- The standing raise is an alternative if you have issues with seated positioning.
Standing dumbbell curl
Target: Biceps
Modification – Dumbbell concentrated curls:
- If you're not feeling the bicep contraction, zoom in with a concentrated curl.
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.
