Phase 1 Beginner: Day 5 Phase 1 Beginner: Day 5

This tutorial covers every exercise you'll be doing on day 5 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 5 each week.

Dumbbell seated neutral shoulder press

Target: Shoulders, triceps

Dumbbell lateral raise

Target: Shoulders, chest

Modification – Dumbbell incline lateral raise:

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

Dumbbell standing rear flys

Target: Rear deltoids (shoulder muscles), rhomboids (upper back muscles), trapezius

Modification:

• Drop the weight down or perform these with just your bodyweight.

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 5 workouts feeling fresh.

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

Standing dumbbell curl

Target: Biceps

Modification – Dumbbell concentrated curls:

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

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.

Dumbbell wide bicep curl

Target: Biceps, forearms

Dumbbell suitcase squat

Target: Legs

Marching on the spot + punches

Target: Full body

Bent-over wide row

Target: Back, lats, rhomboids, rear deltoids

Modification – Isometric dumbbell row:

• If you're in the early stages of building the strength in your back, you can rotate your shoulders closer to your body and take each side at a time.

Step-out jacks

Target: Full body

Dumbbell half jack steps + press

Target: Full body

Dumbbell reverse row + curl

Target: Upper back, biceps, forearms

High knees

Target: Full body, core

Modification – Marching on the spot + punches:

• Take out the impact, but keep your arms active.

Step-out half burpee

Target: Full body

Dumbbell squat alternating pivot press

Target: Full body

Dumbbell underhand-grip bent-over row

Target: Upper back, lats, biceps, forearm

Dumbbell sumo squat

Target: Legs, adductors

Lateral run

Target: Full body

Modification – Marching on the spot + punches:

• Take out the impact, but keep your arms active.