Phase 4 Intermediate: Day 5 Phase 4 Intermediate: Day 5
Centr Team
04 Jun 2023
Barbell military press
Target: Shoulders, back, chest, core
Modification – Dumbbell seated shoulder press:
- If you find the military press position tough, start with a seated dumbbell press and focus on engaging your core and keeping your shoulders down.
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.
Plate front raise
Target: Shoulders, back, chest
Modification – Dumbbell front raise + rotation:
- If you're unable to hold good form, switch to this dumbbell variation with a lighter weight.
Zottman curls
Target: Biceps
Modification – Dumbbell hammer curls:
- If the rotational movement is tough on your wrists, swap in a standard hammer curl.
Ezy bar skull crushers
Target: Triceps, shoulders
Modification – Dumbbell skull crushers:
- The dumbbell skull crushers variation can be a bit easier on the elbows as you have the ability to change the grip if needed.
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.
