Phase 2 Advanced: Day 6 Phase 2 Advanced: Day 6

This tutorial covers every exercise you'll be doing on day 6 across the three weeks of phase 2. 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.

Landmine thruster

Target: Full body

Modification – Dumbbell thrusters:

• If you're having difficulty setting up the landmine, thrusters will hit similar muscle groups.

Landmine press

Target: Shoulders, triceps

Modification – Dumbbell single-arm shoulder press:

• If you're having difficulty setting up the landmine, this dumbbell variation will hit similar muscle groups.

Cable machine single-arm lateral raise

Target: Shoulders, upper back

Modification – Dumbbell incline lateral raise:

• If one side is weaker, switch to dumbbells, lighten the load and focus on controlling the movement.

Cable standing rear flys

Target: Shoulders, upper back

Modification – Dumbbell seated rear flys:

• The seated variation with dumbbells will help you nail the movement pattern.

Dumbbell shrugs

Target: Shoulders, traps

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 6 workouts feeling fresh.

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

Standing dumbbell curl

Target: Biceps

Modification – Dumbbell concentrated curls:

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

Across-body hammer curls

Target: Biceps (biceps brachii) and brachialis

Modification – Dumbbell hammer curls:

• You can simplify the movement with regular hammer curls.

Zottman curls

Target: Biceps

Modification – Dumbbell hammer curls:

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

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 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 incline overhead tricep extension

Target: Triceps, shoulders

Modification – Dumbbell overhead tricep extension:

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