Phase 2 Beginner: Day 3 Phase 2 Beginner: Day 3
Centr Team
31 May 2023
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.
One-arm dumbbell row
Target: Lats, back, shoulders
Modification – Dumbbell pull-overs:
- If you find one-arm dumbbell rows awkward or uncomfortable, pull-overs are great exercise to hit the lats.
Underhand-grip lat pulldown
Target: Lats, shoulders, back, biceps
Modification – Bent-over row:
- If you can't access a machine, work the same muscle groups using dumbbells.
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.
Ezy bar standing curls
Target: Biceps, chest
Modification – Dumbbell concentrated curls:
- If you get carried away with momentum on curls, use this variation to lock yourself into position.
