Phase 4 Intermediate: Day 3 Phase 4 Intermediate: Day 3
Centr Team
04 Jun 2023
Pull-ups
Target: Lats, shoulders, back
Modification – Assisted pull-ups:
- Build up to pull-ups using an assist, focusing on lat engagement and correct form.
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.
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.
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 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.
Dumbbell incline curls
Target: Biceps, chest
Modification – Standing dumbbell curl:
- If you don't have an incline bench or want to simplify the move, perform regular standing curls.
Dumbbell incline hammer curls
Target: Biceps
Modification – Dumbbell hammer curls:
- If the incline puts too much strain on your shoulders or elbows, switch to a standard hammer curl.
