Deload Advanced week 14: Day 7 Deload Advanced week 14: Day 7

This tutorial covers every exercise you'll be doing on day 7 of week 14.

Landmine thruster

Target: Full body

Modification – Dumbbell thrusters:

• If you're having difficulty setting up the landmine, thrusters will hit similar muscle groups.

Landmine press

Target: Shoulders, triceps

Modification – Dumbbell single-arm shoulder press:

• If you're having difficulty setting up the landmine, this dumbbell variation will hit similar muscle groups.

Landmine rainbow

Target: Shoulders, core

Modification – Dumbbell thrusters:

• If you're having difficulty setting up the landmine, thrusters will hit similar muscle groups.

Dumbbell bent-over row

Target: Back, latissimus dorsi, rhomboids, trapezius, biceps

Modification – Isometric dumbbell row:

• Perform the rows one at a time to give the other side a longer break in between reps.

Cable single-arm lateral raise

Target: Shoulders

Modification – Dumbbell lateral raise:

• Swap the cable machine for a pair of dumbbells.
• You may perform this exercise one side at a time or together.

Cable standing rear flys

Target: Shoulders, upper back

Modification – Dumbbell seated rear flys:

• The seated variation with dumbbells will help you nail the movement pattern.

Dumbbell skull crushers

Target: Triceps, lats

Modification – Dumbbell kickbacks:

• If skull crushers aggravate your elbows, switch to kickbacks to work your triceps.

Standing dumbbell curl

Target: Biceps

Modification – Dumbbell concentrated curls:

• If you're not feeling the bicep contraction, zoom in with a concentrated curl.

Dumbbell burpee curl + press

Target: Full body, biceps, shoulders

Dumbbell reverse row + curl

Target: Upper back, biceps, forearms

Dumbbell power clean + squat

Target: Full-body

Modification – Dumbbell back squat:

• Keep focus on just the squat.

Dumbbell devil press

Target: Full body

Walkout + push-up

Target: Full body

Flutter kicks

Target: Lower abs, hip flexors, quads

Modification – Bent-knee v-sit:

• Take pressure off the hip flexors with bent-knee v-sits.

Dumbbell sit-up + punches

Target: Abdominals, shoulders, chest

Dumbbell V-sit pass-under

Target: Abdominals, obliques, hip flexors

Cross-body mountain climbers

Target: Shoulders, hamstrings, core, triceps, quads

Modification – Mountain climbers:

• Bring down the intensity and complexity with mountain climbers.
• You can also step it out if the impact is too much.