Phase 3 Advanced: Day 6 Phase 3 Advanced: Day 6

This tutorial covers every exercise you'll be doing on day 6 across the three weeks of phase 3. 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 seated rear flys

Target: Shoulders, chest

Modification – Dumbbell rear raise:

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

Barbell shrugs

Target: Traps

Modification – Dumbbell shrugs:

• With a dumbbell variation you can adjust your grip to make it easier on your shoulders.

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 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.

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 tension curls

Target: Biceps

Modification – Dumbbell tension hammer curls:

• You may find a hammer curl easier on your wrists than the standard grip.

Dumbbell tension hammer curls

Target: Biceps

Modification – Dumbbell hammer curls:

• If you find the tension lift too big a challenge, a standard hammer curl will hit the biceps at the same angle.

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.

Ezy bar standing curls

Target: Biceps, chest

Modification – Dumbbell concentrated curls:

• If you get carried away with momentum on curls, use this variation to lock yourself into position.

Dumbbell wide bicep curl

Target: Biceps, forearms

Slam ball walkout + slam

Target: Full body

Modification – Dumbbell burpee (no push-up):

• Keep the intensity up without the slam ball.

Slam ball rotational slam

Target: Full body

Modification – Dumbbell devil press:

• If you don't have a slam ball, devil presses are a great cardio exercise that also require a hinging motion.

Flutter kicks

Target: Lower abs, hip flexors, quads

Modification – Bent-knee v-sit:

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

Mountain climbers

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

Modification:

• Bring down the speed and step it out.

Dumbbell devil press

Target: Full body

Dumbbell curl + reverse press

Target: Biceps, triceps, 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.

Boat hold

Target: Rectus abdominis, obliques, core

Modification – Bent-knee v-sit:

• To avoid the hold, you can do bent-knee v-sits.

Dumbbell burpee (no push-up)

Target: Full body

Dumbbell alternating reverse lunge + single-arm swing

Target: Legs, core, shoulders, forearms

Dumbbell sit-up + press

Target: Abdominals, shoulders