Phase 3 Beginner: Day 2 Phase 3 Beginner: Day 2
Centr Team
01 Jun 2023
Dumbbell bent-over row
Target: Back, latissimus dorsi, rhomboids, trapezius, biceps
Modification – Isometric dumbbell row:
- Perform the rows one at a time to give the other side a longer break in between reps.
Dumbbell rear raise
Target: Shoulders, chest
Modification – Dumbbell seated rear flys:
- Try flys if you struggle to hold position or keep control of the rear raise.
Crunch
Target: Core, rectus abdominis, hip flexors
Modification:
- Take it slow and take longer rests between reps if needed.
Bent-over wide row
Target: Back, lats, rhomboids, rear deltoids
Modification – Isometric dumbbell row:
- If you're in the early stages of building the strength in your back, you can rotate your shoulders closer to your body and take each side at a time.
Chest press
Target: Chest
Modification – Knee push-up:
- If you don't feel comfortable holding dumbbells overhead, flip over and try push-ups instead.
- Can be done on your knees or toes.
Plank pyramid
Target: Core, shoulders
Modification – Plank:
- If you're finding the pyramid challenging, hold a regular plank.
