Phase 2 Beginner: Day 1 Phase 2 Beginner: Day 1
Centr Team
31 May 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.
- This can also be done with dumbbells instead of a barbell
Dumbbell incline flys
Target: Chest, shoulders
Modification – Barbell incline bench press:
- If you struggle with control and stablity, you can hit similar muscle groups with the incline press within a more controlled range of motion.
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.
Cable single-arm lateral raise
Target: Shoulders
Modification – Dumbbell lateral raise:
- Swap the cable machine for a pair of dumbbells.
- You may perform this exercise one side at a time or together.
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.
