Deload Beginner: Day 1 Deload Beginner: Day 1

This tutorial covers every exercise you'll be doing on day 1 of week 7.

Dumbbell underhand-grip bent-over row

Target: Upper back, lats, biceps, forearm

Dumbbell close-grip floor press

Target: Triceps, chest

Dumbbell pull-overs

Target: Back, lats

Modification – Bent-over row:

• If your shoulder mobility won't let you achieve a full-range of motion or you feel uncomfortable bringing a weight over your head, work on your back with traditional bent-over rows.

Dumbbell floor chest fly

Target: Chest, anterior deltoids

Dumbbell incline Y raise

Target: Shoulders, upper back

Modification – Dumbbell seated rear fly:

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

Dumbbell shrugs

Target: Shoulders, traps

Plate front raise hold

Target: Shoulders, foreams