Phase 3 Advanced: Day 6 Phase 3 Advanced: Day 6

This tutorial covers every exercise you'll be doing on day 6 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 6 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 seated rear flys

Target: Shoulders, chest

Modification – Dumbbell rear raise:

• The standing raise is an alternative if you have issues with seated positioning.

Dumbbell alternating overhead tricep extension

Target: Triceps, shoulders

Barbell shrugs

Target:Traps

Modification – Dumbbell shrugs:

• With a dumbbell variation you can adjust your grip to make it easier on your shoulders.

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.

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 tension curls

Target: Biceps

Modification – Dumbbell tension hammer curls:

• You may find a hammer curl easier on your wrists than the standard grip.

Dumbbell hammer curls

Target: Biceps

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

Dumbbell devil press

Target: Full body

Dumbbell reverse row + curl

Target: Upper back, biceps, forearms

Lateral run

Target: Full body

Modification – Marching on the spot + punches:

• Take out the impact, but keep your arms active.

Mountain climbers

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

Modification:

• Bring down the speed and step it out.

Dumbbell half jacks + press

Target: Full body

Modification – Dumbbell half jack steps + press:

• Take out the impact.

Dumbbell foot fire

Target: Legs, core

Modification – Foot fire:

• If holding a dumbbell makes it hard for you to move your feet quickly, go without.

Dumbbell renegade row + push-up

Target: Upper back, chest, triceps, core

Modification – Dumbbell renegade row:

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

Banded diamond push-up

Target: Triceps, biceps, shoulders, chest

Dumbbell rear delt rows

Target: Rear deltoids, rhomboids, trapezius, biceps

Modification:

• Drop the weight down or perform these with just your bodyweight.

Bear crawl

Target: Shoulders, back, quads

Modification – Rocking chair:

• Try slowing down your crawl and dropping your knees between reps first.
• Otherwise, the rocking chair can help you can practice your bear stance position, while also working on your shoulder mobility.