Phase 2 Intermediate: Day 5 Phase 2 Intermediate: Day 5

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

Dumbbell seated Arnold press

Target: Shoulders, chest

Modification – Dumbbell single-arm seated press:

• If you're struggling to control one side, use a single-arm press to build strength and control on your weaker side.

Dumbbell chest-supported row

Target: Shoulders, back, chest

Modification – Dumbbell single-arm row:

• If you feel one side doing all the work, try a single-arm row and focus on improving your quality of movement.

Dumbbell lateral raise

Target: Shoulders, chest

Modification – Dumbbell incline lateral raise:

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

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 5 workouts feeling fresh.

Standing dumbbell curl

Target: Biceps

Modification – Dumbbell concentrated curls:

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

Dumbbell wide bicep curl

Target: Biceps, forearms

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 waiter's curl

Target: Biceps, forearms

Zottman curls

Target: Biceps

Modification – Dumbbell hammer curls:

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

Dumbbell overhead tricep extension

Target: Triceps, shoulders

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 skull crushers

Target: Triceps, lats

Modification – Dumbbell kickbacks:

• If skull crushers aggravate your elbows, switch to kickbacks to work your triceps.

Bench dips

Target: Triceps, chest, shoulders

Modification – Elevated close-grip push-up:

• If dips don't agree with your shoulders, opt for a close-grip push-up to target your triceps and chest.

Dumbbell thrusters

Target:Quads, hamstrings, glutes, shoulders, triceps

Modification – Dumbbell back squat:

• First, try reducing the weight or dropping down to a single-dumbbell.
• Otherwise, dumbbell back squats will continue to power your legs.

Ice skaters

Target: Full body

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.

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.

Dumbbell single-arm overhead carry

Target: Full body, core

Scissor kicks

Target: Core, hip flexors

Mountain climbers

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

Modification:

• Bring down the speed and step it out.

Dumbbell reverse row + curl

Target: Upper back, biceps, forearms

Squat jump

Target: Quads, hamstrings, glutes, calf muscles, core

Modification:

• Remove the impact and do a squat to calf raise.

Flutter kicks

Target: Lower abs, hip flexors, quads

Modification – Bent-knee v-sit:

• Take pressure off the hip flexors with bent-knee v-sits.

Plank shoulder taps

Target: Core, shoulders

Modification – Plank:

• To regress, try this movement on your knees.
• Otherwise, continue engaging similar muscle groups by holding a plank.