Phase 4 Beginner: Day 1 Phase 4 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.
Bench dips
Target: Triceps, chest, shoulders
Modification – Elevated close-grip push-up:
- If dips don't agree with your shoulders, opt for a close-grip push-up to target your triceps and chest.
30-degree incline bench press
Target: Upper chest, shoulders, triceps
Modification – Dumbbell flat bench press:
- You can reduce the intensity by removing the incline.
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.
Cable single-arm lateral raise
Target: Shoulders
Modification – Dumbbell lateral raise:
- Swap the cable machine for a pair of dumbbells.
- You may perform this exercise one side at a time or together.
Cable tricep pushdown
Target: Triceps
Modification – Dumbbell kickbacks:
- A cable-free alternative to work your triceps.
Cable machine underhand-grip tricep extension
Target: Triceps, lats, biceps
Modification – Dumbbell kickbacks:
- Grab your dumbbells to work the same muscles without cables.
