Phase 2 Beginner: Day 5 Phase 2 Beginner: Day 5

This tutorial covers every exercise you'll be doing on day 5 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 5 each week.

Seated machine shoulder press

Target: Shoulders

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.

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 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 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 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.

Across-body hammer curls

Target: Biceps (biceps brachii) and brachialis

Modification – Dumbbell hammer curls:

• You can simplify the movement with regular hammer curls.

Dumbbell alternating shallow reverse lunge

Target: Legs

Dumbbell alternating narrow press + march

Target: Full body

Step-out jacks

Target: Full body

Modified bent-knee V-sit

Target: Core

Dumbbell half jack steps + press

Target: Full body

Dumbbell squat alternating pivot press

Target: Full body

Dumbbell goblet squat

Target: Quads, hamstrings, glutes, calf muscles

Modification – Bodyweight squats:

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

Plank shoulder tap (on knees)

Target: Core, shoulders

Dumbbell bent-over row

Target: Back, latissimus dorsi, rhomboids, trapezius, biceps

Modification – Isometric dumbbell row:

• Perform the rows one at a time to give the other side a longer break in between reps.

Dumbbell squat + press + extension

Target: Full body

Alternating dumbbell side lunge

Target: Glutes, quads, hamstrings, hip abductors and adductors

Modification – Bulgarian split squat:

• If the lateral movement is difficult to stabilize, Bulgarian split squats will help you work on hip strength, mobility and stability.

Russian twist

Target: Obliques, rectus abdominis, hip flexors

Modification – Modified side plank dips:

• If you're feeling lower back pain, try hitting the obliques with this side plank variation.
• Don't forget to swap sides.