Phase 4 Advanced: Day 5 Phase 4 Advanced: Day 5

Barbell military press

Modification – Dumbbell seated shoulder press:

• If you find the military press position tough, start with a seated dumbbell press and focus on engaging your core and keeping your shoulders down.

Plate front raise

Target: Shoulders, back, chest

Modification – Dumbbell front raise + rotation:

• If you're unable to hold good form, switch to this dumbbell variation with a lighter weight.

Dumbbell lateral raise

Target: Shoulders, chest

Modification – Dumbbell incline lateral raise:

• If you tend to start using momentum, switch to an incline raise.

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.

Barbell shrugs

Target: Traps

Modification – Dumbbell shrugs:

• With a dumbbell variation you can adjust your grip to make it easier on your shoulders.

Dumbbell incline bicep curl

Target: Biceps

Modification – Standing dumbbell curl:

• If you feel shoulder strain using the incline, go vertical for a standing curl.

Dumbbell skull crushers

Target: Triceps, lats

Modification – Dumbbell kickbacks:

• If skull crushers aggravate your elbows, switch to kickbacks to work your triceps.

Close-grip push-up

Target: Chest, shoulders, triceps

Modification – Push-up:

• If you want to regress but don't want to come down to your knees, the standard wide-grip variation is a great option.

Cable tricep pushdown

Target: Triceps

Modification – Dumbbell kickbacks:

• A cable-free alternative to work your triceps.

Ezy bar standing curls

Target: Biceps, chest

Modification – Dumbbell concentrated curls:

• If you get carried away with momentum on curls, use this variation to lock yourself into position.

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.