Phase 2 Intermediate: Day 2 Phase 2 Intermediate: Day 2

This tutorial covers every exercise you'll be doing on day 2 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 2 each week.

Dumbbell close-grip floor press

Target: Triceps, chest

Dumbbell single-arm row

Target: Shoulders, chest, lats

Modification – Dumbbell chest-supported row:

• If you can't maintain good form with a single-arm row, try the chest supported version for a more simple position.

Dumbbell bent-over row

Target: Back, latissimus dorsi, rhomboids, trapezius, biceps

Modification – Isometric dumbbell row:

• Perform the rows one at a time to give the other side a longer break in between reps.

Dumbbell floor chest fly

Target: Chest, anterior deltoids

Dumbbell pull-overs

Target: Back, lats

Modification – Bent-over row:

• If your shoulder mobility won't let you achieve a full-range of motion or you feel uncomfortable bringing a weight over your head, work on your back with traditional bent-over rows.

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 2 workouts feeling fresh.

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.

Forearm plank

Target: Core, shoulders

Alternating supermans

Target: Back, shoulders, glutes

Bird dog

Target: Back, shoulders, glutes, core

Modification – Modified dead bug:

• Flip over and try a modified dead bug to work the core.

Plank superman

Target: Core, shoulders, lower back

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 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.

Standing dumbbell curl

Target: Biceps

Modification – Dumbbell concentrated curls:

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

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.

Zottman curls

Target: Biceps

Modification – Dumbbell hammer curls:

• If the rotational movement is tough on your wrists, swap in a standard hammer curl.

Dumbbell V-sit pass-under

Target: Abdominals, obliques, hip flexors

Leg switches

Target: Core, legs

Dumbbell sit-up + press

Target: Abdominals, shoulders

Scissor kicks

Target: Core, hip flexors

Dumbbell sit-up + punches

Target: Abdominals, shoulders, chest

Dumbbell pyramid plank switch

Target: Core, shoulders, chest, triceps