Deload Advanced week 14: Day 1 Deload Advanced week 14: Day 1

This tutorial covers every exercise you'll be doing on day 1 of week 14.

Barbell underhand-grip bent-over row

Target: Upper back, lats, biceps

45-degree incline bench press

Target: Upper chest, shoulders, triceps

Modification – Dumbbell flat bench press:

• You can reduce the intensity by removing the incline.

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.

Seated machine shoulder press

Target: Shoulders