Deload Advanced: Day 4 Deload Advanced: Day 4

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

Landmine T-bar row

Target: Upper back, lats, biceps

Modification – Dumbbell T-bar row:

• If you have difficulty setting up the landmine, grab a heavy dumbbell to work similar muscle groups.

Dumbbell close-grip bench press

Target: Triceps, chest, shoulders

Bent-over wide row

Target: Back, lats, rhomboids, rear deltoids

Modification – Isometric dumbbell row:

• If you're in the early stages of building the strength in your back, you can rotate your shoulders closer to your body and take each side at a time.

Dumbbell underhand-grip bent-over row

Target: Upper back, lats, biceps, forearm

Dumbbell seated supinated shoulder press

Target: Shoulders, triceps

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.

Barbell rollout

Target: Abdominals, shoulders, triceps

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.