Phase 4 Intermediate: Day 4 Phase 4 Intermediate: Day 4
Centr Team
04 Jun 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.
Dumbbell seated shoulder press
Target: Shoulders, chest
Modification – Dumbbell single-arm shoulder press:
- If one side is lagging, use single-arm presses to level up your weaker side.
Side plank + thread-the-needle
Target: Core (obliques)
Modification:
- To regress, place your knee on the ground.
Bent-over wide row
Target: Back, lats, rhomboids, rear deltoids
Modification – Isometric dumbbell row:
- If you're in the early stages of building the strength in your back, you can rotate your shoulders closer to your body and take each side at a time.
Reverse crunches
Target: Core, lower abdominals
Modification:
- Take the crunches at a pace that suits you.
- If the move feels too strong, rest your feet in between reps but ensure you're still contracting your abnominals when you bring your knees inward.
Standing dumbbell curl
Target: Biceps
Modification – Dumbbell concentrated curls:
- If you're not feeling the bicep contraction, zoom in with a concentrated curl.
Plank jacks + push-up
Target: Chest, core, shoulders
Modification – Plank jacks:
- Continue working on your core and your lower-body with plank jacks.
- You can also reduce the impact by stepping out the movement.
