Deload Advanced week 14: Day 4 Deload Advanced week 14: Day 4

This tutorial covers every exercise you'll be doing on day 4 of week 14.

Dumbbell seated neutral shoulder press

Target: Shoulders, triceps

Dumbbell incline neutral shoulder press

Target: Anterior deltoids, triceps

Modification – Dumbbell seated neutral shoulder press:

• If you don't have an incline bench, perform the move sitting on a flat bench or a chair.

Chin-up

Target: Lats, shoulders, back, biceps

Modification – Assisted chin-ups:

• Struggling to complete a rep? Start with assisted chin-ups and work your way up.

Weighted chin-up

Target: Lats, shoulders, back, biceps

Modification – Chin-up:

• If you feel your form slipping, regress to an unweighted chin-up.

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.

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.

Bent-knee v-sit

Target: Rectus abdominis, obliques, hip flexors

Modification – Reverse crunches:

• The reverse crunch takes pressure off the top part of your abdominals.

Rope pulls

Target: Core, rectus abdominis

Lateral bear crawls

Target: Core, shoulders, hips

Modification – Plank get-ups:

• If the crawl is challenging, you can still work your core and shoulders with plank get-ups.