Phase 3 Intermediate: Day 5 Phase 3 Intermediate: 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 neutral shoulder press

Target: Shoulders, triceps

Dumbbell incline neutral shoulder press (45 degrees)

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.

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.

Dumbbell incline lateral raise

Target: Shoulders

Modification – Dumbbell lateral raise:

• If the bench is taken, opt for the standing variation.

Dumbbell incline rear fly

Target: Rear shoulders, upper back

Modification – Dumbbell standing rear fly:

• If you don't have an incline bench, perform the move standing.

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.

Dumbbell incline overhead tricep extension

Target: Triceps, shoulders

Modification – Dumbbell overhead tricep extension:

• If you don't have an incline bench, perform the move standing.

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.

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.

Standing dumbbell curl

Target: Biceps

Modification – Dumbbell concentrated curls:

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

Zottman curls

Target: Biceps

Modification – Dumbbell hammer curls:

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

Dumbbell curl + reverse press

Target: Biceps, triceps, shoulders

Dumbbell renegade row + push-up

Target: Upper back, chest, triceps, core

Modification – Dumbbell renegade row:

• Remove the push-up and focus on the rows.

Rope pulls

Target: Core, rectus abdominis

Mountain climbers

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

Modification:

• Bring down the speed and step it out.

Dumbbell sit-up + press

Target: Abdominals, shoulders

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.

Side plank dips

Target: Core, obliques

Modification – Modified side plank dips:

• Come down to your knee to bring the intensity down.
• You can also hold the side plank if the dips become difficult.

Dumbbell curl + Arnold press

Target: Biceps, shoulders, triceps

Halo slam

Target: Shoulders, triceps, core

Scissor kicks

Target: Core, hip flexors

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.