Deload Advanced: Day 4 Deload Advanced: Day 4

This tutorial covers every exercise you'll be doing on day 4 of week 7.

Cable chest press

Target: Chest, triceps, shoulders

Modification – Dumbbell flat bench press:

• If you don't have access to a cable machine, the dumbbell bench press is a great alternative to hit the same muscle groups.

Seated cable row

Target: Shoulders, back, lats

Modification – Dumbbell single-arm row:

• You can use this exercise to work on your rowing before hitting the cable machine.

Standing chest cable flys

Target: Chest, shoulders

Modification – Push-up:

• Cable machine taken? Hit the floor for push-ups with a wide grip to target your pecs.

Neutral grip pulldown

Target: Upper back, arms

Dumbbell seated Arnold press

Target: Shoulders, chest

Modification – Dumbbell single-arm seated press:

• If you're struggling to control one side, use a single-arm press to build strength and control on your weaker side.

Push-up

Target: Chest, shoulders, triceps, back, core

Modification – Elevated push-up:

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

Scissor kicks

Target: Core, hip flexors

Boat hold

Target: Rectus abdominis, obliques, core

Modification – Bent-knee v-sit:

• To avoid the hold, you can do bent-knee v-sits.