Phase 3 Beginner: Day 1 Phase 3 Beginner: Day 1
Centr Team
31 May 2023
Dumbbell flat bench press
Target: Chest, back, shoulders, triceps
Modification – Chest press:
- Don't have a bench or don't feel ready for bench presses?
- Perform this exercise on the floor. When your elbows touch the ground, that's your cue to push the dumbbells back up.
Cable chest press
Target: Chest, triceps, shoulders
Modification – Dumbbell flat bench press:
- If you don't have access to a cable machine, the dumbbell bench press is a great alternative to hit the same muscle groups.
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.
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.
Tricep kickbacks
Target: Triceps
Modification – Standing tricep extension:
- When you can't achieve a full extension, or the weight gets too heavy, drop one weight and combine your hands to perform a standing tricep extension.
