Phase 3 Beginner: Day 5 Phase 3 Beginner: Day 5

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

Dumbbell seated shoulder press

Target: Shoulders, chest

Modification – Dumbbell single-arm shoulder press:

• If one side is lagging, use single-arm presses to level up 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 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.

Dumbbell lateral raise

Target: Shoulders, chest

Modification – Dumbbell incline lateral raise:

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

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 waiter's 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 wide bicep 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.

Bench push-up

Target: Chest, anterior deltoids, triceps, core

Dumbbell skull crushers

Target: Triceps, lats

Modification – Dumbbell kickbacks:

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

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 tricep extension

Target: Triceps, shoulders, core

Modification – Dumbbell kickbacks:

• If you can't bring the dumbbell overhead, use the kickbacks to hit the triceps.

Dumbbell suitcase squat

Target: Legs

Dumbbell alternating reverse lunge + pulse

Target: Legs

Reverse crunch

Target: Lower abdominals, hip flexors, lower back

Modification:

• Take this at a slower pace and to a range that you're comfortable with.

Modified bent-knee V-sit

Target: Core

Butt kicks

Target: Legs

Modification – Butt kick steps:

• Take out the impact and step it out.

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.

Modified side plank dips

Target: Core, obliques

Low-impact burpee

Target: Full body

Dumbbell bent-over row

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

Modification – Isometric dumbbell row

Dumbbell side steps + jabs

Target: Full body

Mountain climber steps

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

Modification::

• Bring down the speed and step it out.