Phase 4 Beginner: Day 1 Phase 4 Beginner: Day 1
Centr Team
31 May 2023
Dumbbell alternating glute bridge floor press
Target: Chest (pectoralis major and minor)
Modification – Chest press:
- Drop the glute bridge and perform each rep together.
Dumbbell glute bridge chest fly
Target: Chest (pectoralis major), glutes, hamstrings
Modification:
- Eliminate the glute bridge and perform alternating flies.
Dumbbell overhead press
Target: Shoulders, back, chest, core
Modification – Dumbbell seated shoulder press:
- Performing this exercise while seated may be more comfortable for your back.
Dumbbell front raise
Target: Anterior deltoid, lateral deltoid, serratus anterior, upper and lower trapezius, pecs, biceps
Modification – Plate front raise:
- Use both hands to lift a single weight. If you don't have a light weight plate, a dumbbell will do.
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.
Overhead dumbbell extension
Target: Triceps, shoulders, core
Modification – Dumbbell kickbacks:
- If you can't get the dumbbell overhead, use the kickbacks to hit the triceps.
Skull crushers
Target: Triceps
Modification – Standing tricep extension:
- If holding a weight in each hand is too advanced, try holding one dumbbell, with one hand at each end.
- If this is still too challenging, the standing tricep extention will allow you to use your legs for extra support.
