Phase 2 Beginner: Day 1 Phase 2 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 glute bridge + tricep extension
Target: Glutes, hamstrings, triceps, shoulders
Modification – Skull crushers:
- Keep the focus purely on your triceps with skull crushers.
Dumbbell seated Arnold press
Target: Shoulders, chest
Modification – Dumbbell single-arm seated press:
- If you're struggling to control one side, use a single-arm press to build strength and control on your weaker side.
Dumbbell rear raises
Target: Posterior deltoids, serratus anterior, upper and lower trapezius
Modification – Dumbbell seated rear flys:
- Remove the lower-body element and focus on your form by using a bench or chair.
Dumbbell front raise
Target: Anterior deltoid, lateral deltoid, serratus anterior, upper and lower trapezius, pecs, biceps
Modification – Plate front raise:
- Use both hands to lift a single weight. If you don't have a light weight plate, a dumbbell will do.
