Phase 4 Intermediate: Day 5 Phase 4 Intermediate: 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 close-grip bench press

Target: Triceps, chest, shoulders

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 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.

Dumbbell incline lateral raise

Target: Shoulders

Modification – Dumbbell lateral raise:

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

Dumbbell incline Y raise

Target: Shoulders, upper back

Modification – Dumbbell seated rear fly:

• If you don't have an incline bench, perform the move sitting on a flat bench or a chair.

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.

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

Standing dumbbell curl

Target: Biceps

Modification – Dumbbell concentrated curls:

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

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 incline bicep curl

Target: Biceps

Modification – Standing dumbbell curl:

• If you feel shoulder strain using the incline, go vertical for a standing curl.

Dumbbell incline hammer curls

Target: Biceps

Modification – Dumbbell hammer curls:

• If the incline puts too much strain on your shoulders or elbows, switch to a standard hammer curl.

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

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 burpee curl + press

Target: Full body, biceps, shoulders

Halo slam

Target: Shoulders, triceps, core

Mountain climbers

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

Modification:

• Bring down the speed and step it out.

Dumbbell alternating clean + press

Target: Full body

Weighted scissor kicks

Target: Core, rectus abdominis, obliques, hip flexors

Modification:

• To regress, drop down the weight.
• If this is still too difficult, support yourself with your elbows and hands on the floor behind you.

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