Phase 1 Beginner: Day 1 Phase 1 Beginner: Day 1
Centr Team
30 Jan 2024
This tutorial covers every exercise you'll be doing on day 1 across the three weeks of phase 1. It is split into Key lifts – compound movements that repeat each week – and Supporting exercises that will change each week.
Key lifts
Nail the big compound lifts that will be repeated on day 1 each week.
Seated machine row (plated)
Target: Shoulders, back, lats
Modification – Dumbbell single-arm row:
- If you can't access a machine, go back to basics to isolate and work the same muscles.
Machine chest press
Target: Chest, shoulders
Modification – Barbell flat bench press:
- If you find the machine limits your movement, try a bench press where you have more control of the setup.
Underhand-grip lat pulldown
Target: Lats, shoulders, back, biceps
Modification – Seated banded lat pulldown:
- If you can't access a machine, work the same muscle groups using a band.
Supporting exercises
Get the most out of these moves designed to target more muscle groups while supporting your key lifts. They'll rotate to keep your day 1 workouts feeling fresh.
Dumbbell seated neutral shoulder press
Target: Shoulders, triceps
Dumbbell seated supinated shoulder press
Target: Shoulders, triceps
High plank (on knees)
Target: Core, shoulders
Plank shoulder tap (on knees)
Target: Core, shoulders
Russian twist
Target: Obliques, rectus abdominis, hip flexors
Modification – Modified side plank dips:
- If you're feeling lower back pain, try hitting the obliques with this side plank variation.
- Don't forget to swap sides.
