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

Barbell military press

Target: Shoulders, back, chest, core

Form tips:

• Think rotation, not elevation – your shoulders should rotate upward rather than lifting up your traps.
• Maintain an engaged core.
• If you are a beginner, close your fists when gripping the bar so it doesn't slip.

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.

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 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.

Barbell upright row

Target: Shoulders, traps

Form tips:

• To minimize risk, keep your grip at shoulder width and don't pull your elbows up any higher than your shoulders.
• Maintain good posture with your core and glutes engaged.
• If you are a beginner, close your fists when gripping the bar so it doesn't slip.

Modification – Dumbbell upright row:

• If you experience any discomfort, try a dumbbell row which will allow you to adjust the grip to keep your shoulders comfortable.

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.

Barbell shrugs

Target:Traps

Form tips:

• Don't roll your shoulders, they should only move up and down.
• Keep your chest up, no slouching.

Modification – Dumbbell shrugs:

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

Weighted plate crunch

Target: Core, obliques

Form tips:

• Tempo and control are critical to work your abs – don't use momentum.
• Maintain an activated core to ensure your abs are working, not your lower back.

Modification – High plank hold:

• If crunches cause back or neck pain, use this isometric hold to build up core strength.