Phase 1 Advanced: Day 5 Phase 1 Advanced: Day 5

Dumbbell seated shoulder press

Target: Shoulders, chest

Modification – Dumbbell single-arm shoulder press:

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

Dumbbell incline curls

Target: Biceps, chest

Modification – Standing dumbbell curl:

• If you don't have an incline bench or want to simplify the move, perform regular standing curls.

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.

Cable overhead tricep extension

Target: Triceps

Modification – Dumbbell kickbacks:

• A cable-free alternative to work your triceps..

Cable tricep pushdown

Target: Triceps

Modification – Dumbbell kickbacks:

• A cable-free alternative to work your triceps.

Reverse grip tricep pushdowns

Target: triceps brachii

Modification – Overhead dumbbell extension:

• A cable-free alternative to work your triceps.

Dumbbell front + lateral raise

Target: Shoulders, front and lateral deltoids, trapezius, upper back

Modification:

• Try lowering the weight first. If that's too much, perform a similar bodyweight movement to hit the shoulders.

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.