Phase 3 Advanced: Day 5 Phase 3 Advanced: Day 5

Dumbbell seated shoulder press

Target: Shoulders, chest

Form tips:

• Core engaged and legs planted firmly (yes, even when seated) – you don't want to overload your lower back with excessive extension.
• Set up so your forearms are straight with a 90 degree bend at the elbow.

Modification – Dumbbell single-arm shoulder press:

• If one side is lagging, use single-arm presses to level up your weaker side.

Dumbbell front raise + rotation

Target: Shoulders, traps

• Keep your core engaged and back straight.
• Only work within a range of motion that is comfortable for your shoulders.
• Lift with control, not momentum.
• Don't load up on weight if it's uncomfortable for your shoulders.

Modification – Plate front raise:

• If you struggle to hold good form on the rotation, switch to a straight up and down plate raise.

Dumbbell seated Arnold press

Target: Shoulders, chest

Form tips:

• Start with a lighter weight to ensure you can maintain good form.
• Keep your core engaged throughout.

Modification – Dumbbell single-arm seated press:

• If you're struggling to control one side, use a single-arm press to build strength and control on your weaker side.

Dumbbell lateral raise

Target: Shoulders, chest

Form tips:

• Lead with your elbows, maintaining a slight bend at all times.
• Don't swing your arms up using momentum – use control to lift the weights.
• Keep your core engaged throughout.

Modification – Dumbbell incline lateral raise:

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

Dumbbell upright row

Target: Shoulders, traps

Form tips:

• Chest up.
• Engage your core and glutes and keep a strong, upright posture.
• Don't bring your hands (and weights) in too close to each other.

Modification – Dumbbell incline upright row:

• The incline variation allows for less vertical movement, making it easier on your shoulders.

Dumbbell seated rear flys

Target: Shoulders, chest

Form tips:

• Focus on good form ahead of heavy weights.
• You should be feeling this move in your rear deltoids. Keep your elbows slightly bent and shoulders round to prevent other muscles taking over the movement.

Modification – Dumbbell rear raise:

• The standing raise is an alternative if you have issues with seated positioning.

Dumbbell shrugs

Target: Shoulders, traps

Form tips:

• Avoid rolling your shoulders back at the top of the shrug – maintain a straight up and down trajectory.
• Chest up and avoid slouching.

Modification – Barbell shrugs:

• If the mechanics of this move trip you up, use a barbell to practice the lift with more control.