Phase 3 Beginner: Day 1 Phase 3 Beginner: Day 1
Centr Team
31 May 2023
Dumbbell alternating glute bridge floor press
Target: Glutes, hamstrings, chest, core
Modification – Chest press:
- Drop the glute bridge and perform each rep together.
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.
Push-up on knees
Target: Chest, shoulders, triceps, back, core
Modification – Elevated push-up:
- Doing elevated push-ups on your knees will help you work on your technique.
Dumbbell lateral raise
Target: Lateral deltoids, serratus anterior, upper and lower trapezius, pecs
Modification:
- Once you can't achieve a full range of motion, drop the weights. You can also complete your reps with just your bodyweight.
Dumbbell crush press + tricep extension
Target: Chest, triceps, shoulders
Modification – Chest press:
- A regular chest press will still hit the same muscle groups.
