Phase 3 Beginner: Day 3 Phase 3 Beginner: Day 3
Centr Team
31 May 2023
Lat pulldown
Target: Lats, shoulders, back
Modification – Dumbbell pull-overs:
- Pull-overs will target the same muscle groups without the machine.
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.
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.
Dumbbell seated rear flys
Target: Shoulders, chest
Modification – Dumbbell rear raise:
- The standing raise is an alternative if you have issues with seated positioning.
Standing dumbbell curl
Target: Biceps
Modification – Dumbbell concentrated curls:
- If you're not feeling the bicep contraction, zoom in with a concentrated curl.
Dumbbell hammer curls
Target: Biceps
Modification – Dumbbell tension hammer curls:
- If you have trouble feeling the bicep contraction, try a tension curl and zoom in on the squeeze.
