Deload Advanced: Day 1 Deload Advanced: Day 1

This tutorial covers every exercise you'll be doing on day 1 of week 7.

Seated machine row (plated)

Target: Shoulders, back, lats

Modification – Dumbbell single-arm row:

• If you can't access a machine, go back to basics to isolate and work the same muscles.

Barbell flat bench press

Target: Chest, shoulders, triceps

Modification – Dumbbell bench press:

• If you feel unbalanced with the bar, try the movement with dumbbells instead.

Underhand-grip lat pulldown

Target: Lats, shoulders, back, biceps

Modification – Seated banded lat pulldown:

• If you can't access a machine, work the same muscle groups using a band.

Dumbbell seated neutral shoulder press

Target: Shoulders, triceps

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 underhand-grip bent-over row

Target: Upper back, lats, biceps, forearm

Plank get-ups

Target: Core, shoulders, triceps, chest

Modification:

• Holding a low plank will still work your shoulders and core, until you build the strength for the get-ups.
• You may also hold a low plank in between reps for an extended active rest.

Jack knife

Target: Core, rectus abdominis, hip flexors.

Modification – Bent-knee v-sit:

• Regress this movement with bent-knee v-sits.
• Your abdominals and hip flexors will continue to feel the burn as you progress to jack knifes.