Phase 2 Beginner: Day 2 Phase 2 Beginner: Day 2
Centr Team
01 Jun 2023
Bent-over row
Target: Back, (latissimus dorsi, rhomboids, trapezius), biceps
Modification:
- Drop your weight down or the movement can be performed with bodyweight.
Dumbbell front + lateral raise
Target: Shoulders, front and lateral deltoids, trapezius, upper back
Modification:
- Try lowering the weight first. If that's too much, perform a similar bodyweight movement to hit the shoulders.
Dumbbell rear delt rows
Target: Rear deltoids, rhomboids, trapezius, biceps
Modification:
- Drop the weight down or perform these with just your bodyweight.
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.
Knee push-up
Target: Shoulders, chest
Modification:
- To regress, try bending to just the halfway point.
- If that becomes too much, hold a low plank.
