Phase 1 Beginner: Day 1 Phase 1 Beginner: Day 1
Centr Team
31 May 2023
Chest press
Target: Chest
Modification – Knee push-up:
- If you don't feel comfortable holding dumbbells overhead, flip over and try push-ups instead.
- Can be done on your knees or toes.
Dumbbell glute bridge chest fly
Target: Chest (pectoralis major), glutes, hamstrings
Modification:
- Eliminate the glute bridge and perform alternating flies.
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.
Dumbbell lateral raise
Target: Shoulders, chest
Modification – Dumbbell incline lateral raise:
- If you tend to start using momentum, switch to an incline raise.
Tricep kickbacks
Target: Triceps
Modification – Standing tricep extension:
- When you can't achieve a full extension, or the weight gets too heavy, drop one weight and combine your hands to perform a standing tricep extension.
