Phase 1 Beginner: Day 3 Phase 1 Beginner: Day 3

Lat pulldown

Target: Lats, shoulders, back

Modification – Seated banded lat pulldown:

• Using a band will help you build up the basics of this exercise.

One-arm dumbbell row

Target: Lats, back, shoulders

Modification – Dumbbell pull-overs:

• If you find one-arm dumbbell rows awkward or uncomfortable, pull-overs are great exercise to hit the lats.

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.

Cable standing rear flys

Target: Shoulders, upper back

Modification – Dumbbell seated rear flys:

• The seated variation with dumbbells will help you nail the movement pattern.

Standing dumbbell curl

Target: Biceps

Modification – Dumbbell concentrated curls:

• If you're not feeling the bicep contraction, zoom in with a concentrated curl.