Phase 2 Advanced: Day 1 Phase 2 Advanced: Day 1
Centr Team
04 Jun 2023
Barbell flat bench press
Target: Chest, shoulders, triceps
Modification – Medicine ball push-up:
- If you struggle with stability in bench presses, work on improving it with these push-ups, focusing on keeping your shoulders down and core and glutes activated.
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.
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.
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.
Wide push-up
Target: Chest, pecs
Modification – Knee push-up:
- Come down to your knees to help you complete reps with a full range of motion.
Cable overhead tricep extension
Target: Triceps
Modification – Dumbbell kickbacks:
- A cable-free alternative to work your triceps..
Standing tricep extension
Target: Triceps, shoulders, core
Modification – Dumbbell kickbacks:
- If you can't get the bring the dumbbell overhead, use the kickbacks to hit the triceps.
Cable machine underhand-grip tricep extension
Target: Triceps, lats, biceps
Modification – Dumbbell kickbacks:
- Grab your dumbbells to work the same muscles without cables.
