Phase 4 beginner: Day 2 Phase 4 beginner: Day 2
Centr Team
04 Jun 2023
Lat pulldown
Target: Lats, shoulders, back
Modification – Dumbbell pull-overs:
- Pull-overs will target the same muscle groups without the machine.
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.
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.
Dumbbell bent-over row
Target: Back, shoulders, core
Modification – Isometric dumbbell row:
- If you don't have access to a bench, these can also be performed standing.
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.
Knee push-up
Target: Chest, shoulders, triceps
Modification:
- To regress, try bending to just the halfway point.
- If that becomes too much, hold a low plank.
