Phase 4 Beginner: Day 1 Phase 4 Beginner: 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.

Push-up

Target: Chest, shoulders, triceps, back, core

Form tips:

• Shoulders down and elbows tucked in at 45 degrees.
• Lock in your core thoughout the exercise.
• Tuck in your butt and squeeze your glutes.

Modification – Elevated push-up:

• If maintaining good form is an issue, try the elevated variation.

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.

Alternating Arnold press

Target: Shoulders, chest

Form tips:

• Only go as heavy as your weaker arm is able to lift. Using a lighter weight than you do on regular seated shoulder presses will ensure you can maintain good form.
• Chest up and core engaged.

Modification – Dumbbell seated Arnold press:

• Stick to this variation if you struggle to stabilize or perform even presses with the alternating exercise.

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 rear raise

Target: Shoulders, chest

Form tips:

• Chest up, but don't worry too much about perfect upright posture – this raise is all about isolating your deltoids.
• Focus on form and tempo, not how heavy you can lift.
• Control your lifts, don't swing your arms using momentum.

Modification – Dumbbell seated rear flys:

• Try flys if you struggle to hold position or keep control of the rear raise.