Phase 4 Intermediate: Day 4 Phase 4 Intermediate: Day 4
Centr Team
05 Jun 2023
Single-arm cable rows
Target: Mid back, shoulders
Modification – Dumbbell single-arm row:
- Swap out the cable machine for a dumbbell.
Cable high bicep curl
Target: Biceps
Modification – Isometric bicep curl:
- Swap the cable machine for a pair of dumbbells.
Side plank + thread-the-needle
Target: Core (obliques)
Modification:
- To regress, place your knee on the ground.
Tension hammer curls
Target: Biceps
Modification – Dumbbell hammer curls:
- If you find the tension lift too big a challenge, a standard hammer curl will hit the biceps at the same angle.
Cable standing rear flys
Target: Shoulders, upper back
Modification – Dumbbell seated rear flys:
- The seated variation with dumbbells will help you nail the movement pattern.
Isometric lateral hold front raise
Target: Shoulders, deltoids
Modification – Dumbbell front raise:
- If the holds are becoming too much for your shoulders, perform a traditional dumbbell front raise instead.
Weighted sit-up
Target: Core, (rectus abdominis), hip flexors
Modification – Sit-up:
- To regress, remove the weight.
