Phase 4 Intermediate: Day 5 Phase 4 Intermediate: Day 5
Centr Team
04 Jun 2023
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.
Dumbbell lateral raise
Target: Lateral deltoids, serratus anterior, upper and lower trapezius, pecs
Modification:
- Once you can't achieve a full range of motion, drop the weights. You can also complete your reps with just your bodyweight.
Dumbbell rear raises
Target: Posterior deltoids, serratus anterior, upper and lower trapezius
Modification – Dumbbell seated rear flys:
- Remove the lower-body element and focus on your form by using a bench or chair.
Dumbbell front raise
Target: Anterior deltoid, lateral deltoid, serratus anterior, upper and lower trapezius, pecs, biceps
Modification – Plate front raise:
- Use both hands to lift a single weight. If you don't have a light weight plate, a dumbbell will do.
Overhead dumbbell extension
Target: Triceps, shoulders, core
Modification – Dumbbell kickbacks:
- If you can't get the dumbbell overhead, use the kickbacks to hit the triceps.
Tricep kickbacks
Target: Triceps
Modification – Standing tricep extension:
- When you can't achieve full extension, or the weight gets too heavy, drop one weight and combine your hands to perform a standing tricep extension.
Zottman curls
Target: Biceps
Modification – Dumbbell hammer curls:
- If the rotational movement is tough on your wrists, swap in a standard hammer curl.
Standing dumbbell curl
Target: Biceps
Modification – Dumbbell concentrated curls:
- If you're not feeling the bicep contraction, zoom in with a concentrated curl.
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.
