Phase 1 Intermediate: Day 1 Phase 1 Intermediate: Day 1
Centr Team
04 Jun 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 incline bench press
Target: Shoulders, chest, lats
Modification – Dumbbell single-arm alternating incline bench press:
- If you notice a strength imbalance between left and right arms, use the single-arm variation to build 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.
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.
Cable tricep pushdowns
Target: triceps
Modification – Dumbbell kickbacks:
- If you don't have access to a cable machine, kickbacks hit the triceps effectively.
Cable tricep rope pushdown
Target: Triceps
Modification – Dumbbell skull crushers:
- If you can't access a cable machine, skull crushers will work your muscles through a similar range of motion.
