Phase 4 Intermediate: Day 1 Phase 4 Intermediate: Day 1

Dumbbell single-arm alternating bench press

Target: Shoulders, chest, triceps, lats

Form tips:

• Plant your feet firmly below your knees for stability.
• Chest up to ensure you're working the right muscles.
• Activate your core to support your lower back.
• Although one arm is lifting at a time, keep both shoulders pressed down and into the bench – don't flatten your upper back.

Modification – Barbell floor press:

• If you have trouble maintaining stability, switch to a floor press.

Standing banded chest fly

Target: Chest, shoulders

Form tips:

• Take a staggered stance, ensuring you're balanced and there's enough tension in the band.
• Grip the band with your palms facing inward.
• Keep your shoulders down and arms slightly bent throughout.
• As you bring your hands together in front of your chest, imagine you are hugging a big ball.
• Aim to feel a squeeze in your chest as your hands meet.
• As you release the band back, don't let your elbows travel further back than your shoulders.

Band-resisted push-up

Target: Chest, shoulders, triceps, back, core

Form tips:

• Core and glutes activated, spine neutral.
• Shoulders down and elbows tucked in at 45 degrees.

Modification – Push-up:

• Resistance too challenging? Work on regular push-ups with a slow downward phase to build up strength and control.

Bodyweight skull crushers

Target: Triceps, shoulders, lats

Form tips:

• Lock in your core and glutes to help control the movement.
• Aim to feel the squeeze in the back of your arms when they lock out.

Modification – Bench dips:

• If holding the skull crushers body position is hard on your shoulders, a bench dip will help you gain strength.

Dumbbell kickbacks

Target: Triceps

Form tips:

• Choose a weight that allows you to lock out your elbows on every single rep.
• Squeeze the back of your arms as you lock it out.

Modification – Dumbbell skull crushers:

• If you're not feeling a strong triceps contraction, switch to skull crushers with a greater range of motion.

Bench dips

Target: Triceps, chest, shoulders

Form tips:

• Chest up, torso close to the bench, and don't let your shoulders round over.
• Elbows as close to your body as possible.
• Focus on feeling the squeeze in the back of your arms as they lock down.

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.