Phase 2 Beginner: Day 2 Phase 2 Beginner: Day 2
Centr Team
04 Jun 2023
Lat pulldown
Target: Lats, shoulders, back
Modification – Seated banded lat pulldown:
- Using a band will help you build up the basics of this exercise.
Seated machine row
Target: Shoulders, back, lats
Modification – Dumbbell single-arm row:
- If you can't access a machine, go back to basics to isolate and work the same muscles.
Cable standing rear flys
Target: Shoulders, upper back
Modification – Dumbbell seated rear flys:
- The seated variation with dumbbells will help you nail the movement pattern.
High plank hold
Target: Core, glutes
Modification – Plate front raise:
- If planks aggravate your wrists, swap in a plate front raise and activate your core and glutes to work the same areas.
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: Chest, shoulders, triceps
Modification:
- To regress, try bending to just the halfway point.
- If that becomes too much, hold a low plank.
