Phase 2 Advanced: Day 1 Phase 2 Advanced: Day 1

This tutorial covers every exercise you'll be doing on day 1 across the three weeks of phase 2. 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 1 each week.

Dumbbell single-arm alternating bench press

Target: Shoulders, chest, triceps, lats

Modification – Dumbbell floor press:

• If you have trouble maintaining stability, switch to a floor press.

Barbell underhand-grip bent-over row

Target: Upper back, lats, biceps

Dumbbell floor chest fly

Target: Chest, anterior deltoids

Dumbbell bench pull-over

Target: Upper back, chest, triceps

Dumbbell seated rear flys

Target: Shoulders, chest

Modification – Dumbbell rear raise:

• The standing raise is an alternative if you have issues with seated positioning.

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 1 workouts feeling fresh.

Push-up

Target: Chest, shoulders, triceps, back, core

Modification – Elevated push-up:

• Doing elevated push-ups on your knees will help you work on your technique.

Bear crawl

Target: Shoulders, back, quads

Modification – Rocking chair:

• Try slowing down your crawl and dropping your knees between reps first.
• Otherwise, the rocking chair can help you can practice your bear stance position, while also working on your shoulder mobility.

Dumbbell incline neutral shoulder press

Target: Anterior deltoids, triceps

Modification – Dumbbell seated neutral shoulder press:

• If you don't have an incline bench, perform the move sitting on a flat bench or a chair.

Dumbbell overhead floor press

Target: Shoulders, triceps, upper chest, upper back

Plate front raise hold

Target: Shoulders, foreams

Dumbbell pyramid plank switch

Target: Core, shoulders, chest, triceps

Leg raises

Target: Lower abdominals, hip flexors, lower back

Modification – Reverse crunch:

• Bring the knees in with a reverse crunch to still hit the lower abdominals.

Rope pulls

Target: Core, rectus abdominis

Scissor kicks

Target: Core, hip flexors

Dumbbell sit-up + press

Target: Abdominals, shoulders

Dumbbell Russian twist

Target: Obliques, rectus abdominis, hip flexors

Modification – Russian twist:

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