Phase 1 Advanced: Day 6 Phase 1 Advanced: Day 6

This tutorial covers every exercise you'll be doing on day 6 across the three weeks of phase 1. It is split into Key lifts – compound movements that repeat each week – and Supporting exercises that will change each week.

Key lifts

Nail the big compound lifts that will be repeated on day 6 each week.

Barbell military press

Target: Shoulders, back, chest, core

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 lateral raise

Target: Shoulders, chest

Modification – Dumbbell incline lateral raise:

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

Dumbbell rear raise

Target: Posterior deltoids, serratus anterior, upper and lower trapezius

Modification – Dumbbell seated rear flys:

• Remove the lower-body element and focus on your form by using a bench or chair.

Dumbbell shrugs

Target: Shoulders, traps

Supporting exercises

Get the most out of these moves designed to target more muscle groups while supporting your key lifts. They'll rotate to keep your day 6 workouts feeling fresh.

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.

Standing dumbbell curl

Target: Biceps

Modification – Dumbbell concentrated curls:

• If you're not feeling the bicep contraction, zoom in with a concentrated curl.

Across-body hammer curls

Target: Biceps (biceps brachii) and brachialis

Modification – Dumbbell hammer curls:

• You can simplify the movement with regular hammer curls.

Standing cable curl

Target: Biceps

Modification – Standing dumbbell curl:

• If the machine is pulling you in on the downward movement, switch to dumbbells and a lighter weight to work on getting stronger with slow, controlled curls.

Cable reverse-grip bicep curl

Target: Forearms, biceps

Modification – Zottman curls:

• If you don't have a cable machine, Zottman curls will work the same muscle groups.

Standing tricep extension

Target: Triceps, shoulders, core

Modification – Dumbbell kickbacks:

• If you can't bring the dumbbell overhead, use the kickbacks to hit the triceps.

Dumbbell kickbacks

Target: Triceps

Modification – Dumbbell skull crushers:

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

Dumbbell overhead tricep extension

Target: Triceps, shoulders

Cable tricep pushdown

Target: Triceps

Modification – Dumbbell kickbacks:

• A cable-free alternative to work your triceps.

Cable tricep rope pushdown

Target: Triceps

Modification – Dumbbell skull crushers:

• If you can't access a cable machine, skull crushers will work your muscles through a similar range of motion.

Walkouts

Target: Core muscles, rectus abdominis, obliques, transverse abdominis, shoulders, arms

Modification – Plank shoulder tap:

• Continue working your core and shoulders with plank shoulder taps.

Mountain climbers

Target: Core, rectus abdominis, obliques, hip flexors, shoulders, chest, triceps

Modification:

• Bring down the speed and step it out.

Dumbbell Russian twist

Target: Obliques, rectus abdominis, hip flexors

Modification – Russian twist:

• Reduce the intensity by dropping the weight and keeping your heels down.

Dumbbell sit-up + press

Target: Abdominals, shoulders

Cross-body mountain climbers

Target: Shoulders, hamstrings, core, triceps, quads

Modification – Mountain climbers:

• Bring down the intensity and complexity with mountain climbers.
• You can also step it out if the impact is too much.