Phase 1 Beginner: Day 1 Phase 1 Beginner: Day 1
Centr Team
31 May 2023
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.
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.
Standing chest cable flys
Target: Chest, shoulders
Modification – Push-up:
- Cable machine taken? Hit the floor for push-ups with a wide grip to target your pecs.
Cable tricep pushdown
Target: Triceps
Modification – Dumbbell kickbacks:
- A cable-free alternative to work your triceps.
Dumbbell lateral raise
Target: Shoulders, chest
Modification – Dumbbell incline lateral raise:
- If you tend to start using momentum, switch to an incline raise.
