Phase 1 Beginner: Day 2 Phase 1 Beginner: Day 2
Centr Team
04 Jun 2023
Bent-over row
Target: Back, (latissimus dorsi, rhomboids, trapezius), biceps
Modification:
- Drop your weight down or the movement can be performed with bodyweight.
Cable single-arm lat pulldown
Target: Back, biceps, shoulders
Modification – Lat pulldown:
- If you're finding it tricky to nail your technique, try using two hands to build the strength in your back.
Seated machine row
Target: Shoulders, back, lats
Modification – Dumbbell single-arm row:
- If you can't access a machine, go back to basics to isolate and work the same muscles.
Crunch
Target: Core, rectus abdominis, hip flexors
Modification:
- Take it slow and take longer rests between reps if needed.
Machine chest press
Target: Chest, shoulders
Modification – Barbell flat bench press:
- If you find the machine limits your movement, try a bench press where you have more control of the setup.
- This can also be done with dumbbells instead of a barbell.
Plank
Target: Core, shoulders
Modification:
- To reduce the tension in your elbow joints come down to the forearms.
