Phase 1 Intermediate: Day 1

Dumbbell single-arm alternating bench press

Target: Shoulders, chest, triceps, lats

Form tips:

• Plant your feet firmly below your knees for stability.

• Chest up to ensure you're working the right muscles.

• Activate your core to support your lower back.

• Although one arm is lifting at a time, keep both shoulders pressed down and into the bench – don't flatten your upper back.

Push-up

Target: Chest, shoulders, triceps, back, core

Form tips:

• Shoulders down and elbows tucked in at 45 degrees.

• Lock in your core thoughout the exercise.

• Tuck in your butt and squeeze your glutes.

Modification – Push-up on knees:

• If you can't complete push-ups on your toes with good form or are working up to this variation, drop your knees down to lessen the load on your chest and triceps.

Standing banded chest fly

Target: Chest, shoulders

Form tips:

• Take a staggered stance, ensuring you're balanced and there's enough tension in the band.

• Grip the band with your palms facing inward.

• Keep your shoulders down and arms slightly bent throughout.

• As you bring your hands together in front of your chest, imagine you are hugging a big ball.

• Aim to feel a squeeze in your chest as your hands meet.

• As you release the band back, don't let your elbows travel further back than your shoulders.

Band-resisted push-up

Target: Chest, shoulders, triceps, back, core

Form tips:

• Core and glutes activated, spine neutral.

• Shoulders down and elbows tucked in at 45 degrees.

Modification – Push-up:

• Resistance too challenging? Work on regular push-ups with a slow downward phase to build up strength and control.

Dumbbell skull crushers

Target: Triceps, lats

Form tips:

• Be mindful of the angle when lowering your dumbbells – the move is less taxing on elbows if you bring them back slightly above your forehead.

• Core switched on.

• Focus on squeezing your triceps as you lock out your arms.

Modification – Dumbbell kickbacks:

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

Banded rope pushdown

Target: Triceps

Form tips:

• Keep your chest up proud, and glutes and core engaged for stability.

• Start with your elbows bent and hands at chest height, then extend at your elbows to pull the band down.

• Your upper arms and elbows should remain in the same position throughout.

• Aim to feel the squeeze in the back of your arms as you lock them out.

• If the tension on the band is too strong, create more slack by gripping the band lower down.

Modification – Dumbbell kickbacks:

• If you don't have a suitable overhead anchor point, switch to a pair of light dumbbells to work your triceps with kickbacks.