Phase 3 Beginner: Day 2 Phase 3 Beginner: Day 2
Centr Team
04 Jun 2023
Seated cable row
Target: Shoulders, back, lats
Modification – Dumbbell single-arm row:
- You can use this exercise to work on your rowing before hitting the cable machine.
Bent-over row
Target: Back, (latissimus dorsi, rhomboids, trapezius), biceps
Modification:
- Drop your weight down or the movement can be performed with bodyweight.
Crunch
Target: Core, rectus abdominis, hip flexors
Modification:
- Take it slow and take longer rests between reps if needed.
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.
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.
Plank shoulder tap
Target: Core, shoulders, arms
Modification – High plank hold:
- Take out the taps and hold a plank to regress.
