Phase 4 Beginner: Day 5 Phase 4 Beginner: Day 5

This tutorial covers every exercise you'll be doing on day 5 across the three weeks of phase 4. 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 lateral raise

Target: Shoulders, chest

Modification – Dumbbell incline lateral raise:

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

Dumbbell incline rear fly

Target: Rear shoulders, upper back

Dumbbell incline Y raise

Target: Shoulders, upper back

Zottman curls

Target: Biceps

Modification – Dumbbell hammer curls:

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

Dumbbell wide bicep curl

Target: Biceps, forearms

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.

Bench push-up

Target: Chest, anterior deltoids, triceps, core

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 skull crushers

Target: Triceps, lats

Modification – Dumbbell kickbacks:

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

Dumbbell squat alternating pivot press

Target: Full body

Jump rope

Target: Full body

Modification – Jump rope steps:

• Take out the impact and step it out.

Dumbbell renegade rows (on knees)

Target: Upper back, lats, biceps, core

Scissor kicks

Target: Core, hip flexors

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.

Running on the spot

Target: Full body

Dumbbell side steps + jabs

Target: Full body

Bent-knee v-sit

Target: Rectus abdominis, obliques, hip flexors

Modification – Reverse crunches:

• The reverse crunch takes pressure off the top part of your abdominals.

Dumbbell underhand-grip bent-over row

Target: Upper back, lats, biceps, forearm

Butt kicks

Target: Legs

Modification – Butt kick steps:

• Take out the impact and step it out.

Flutter kicks

Target: Lower abs, hip flexors, quads

Modification – Bent-knee v-sit:

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

Forearm plank

Target: Core, shoulders