Deload Advanced: Day 1 Deload Advanced: Day 1

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

Dumbbell single-arm alternating bench press

Target: Shoulders, chest, triceps, lats

Modification – Dumbbell floor press:

• If you have trouble maintaining stability, switch to a floor press.

Barbell underhand-grip bent-over row

Target: Upper back, lats, biceps

Dumbbell floor chest fly

Target: Chest, anterior deltoids

Push-up

Target: Chest, shoulders, triceps, back, core

Modification – Elevated push-up:

• If maintaining good form is an issue, try the elevated variation.

Dumbbell bench pull-over

Target: Upper back, chest, triceps

Dumbbell seated rear flys

Target: Shoulders, chest

Modification – Dumbbell rear raise:

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

Plate front raise hold

Target: Shoulders, foreams

Dumbbell sit-up + press

Target: Abdominals, shoulders

Dumbbell Russian twist

Target: Obliques, rectus abdominis, hip flexors

Modification – Russian twist:

• Reduce the intensity by dropping the weight and keeping your heels down.