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.
Landmine bent-over row
Target: Back, shoulders, core
Modification – Dumbbell single-arm row:
- Sub the weight plate and barbell out for dumbbells.
Barbell bent-over row
Target: Shoulders, back, chest, core
Modification – Dumbbell chest-supported row:
- If you have trouble holding form on bent-over rows, a chest-supported row will hit smiliar angles without so much load on your hamstrings and back.
Seated cable row
Target: Shoulders, back, lats
Modification – Dumbbell single-arm row:
- You can use this exercise to work on your rowing before hitting the cable machine.
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.
Ezy bar standing curls
Target: Biceps, chest
Modification – Dumbbell concentrated curls:
- If you get carried away with momentum on curls, use this variation to lock yourself into position.
