Phase 4 Intermediate: Day 1 Phase 4 Intermediate: Day 1
Centr Team
04 Jun 2023
Dumbbell single-arm alternating bench press
Target: Shoulders, chest, triceps, lats
Modification – Dumbbell floor press:
- If you have trouble maintaining stability, switch to a floor press.
Dumbbell glute bridge chest fly
Target: Chest (pectoralis major), glutes, hamstrings
Modification:
- Eliminate the glute bridge and perform alternating flies.
Wide push-up
Target: Chest, pecs
Modification – Knee push-up:
- Come down to your knees to help you complete reps with a full range of motion.
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.
Bench dips
Target: Triceps, chest, shoulders
Modification – Elevated close-grip push-up:
- If dips don't agree with your shoulders, opt for a close-grip push-up to target your triceps and chest.
Standing tricep extension
Target: Triceps, shoulders, core
Modification – Dumbbell kickbacks:
- If you can't bring the dumbbell overhead, use the kickbacks to hit the triceps.
Skull crushers
Target: Triceps
Modification – Standing tricep extension:
- If holding a weight in each hand is too advanced, try holding one dumbbell, with one hand at each end.
- If this is still too challenging, the standing tricep extention will allow you to use your legs for extra support.
