Phase 4 Beginner: Day 3 Phase 4 Beginner: Day 3
Centr Team
31 May 2023
Underhand-grip lat pulldown
Target: Lats, shoulders, back, biceps
Modification – Bent-over row:
- If you can't access a machine, work the same muscle groups using dumbbells.
Cable single-arm row
Target: Back, biceps, shoulders
Modification – Dumbbell single-arm row:
- Swap the cable machine out for a dumbbell.
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.
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.
Standing dumbbell curl
Target: Biceps
Modification – Dumbbell concentrated curls:
- If you're not feeling the bicep contraction, zoom in with a concentrated curl.
Zottman curls
Target: Biceps
Modification – Dumbbell hammer curls:
- If the rotational movement is tough on your wrists, swap in a standard hammer curl.
