Deload Beginner: Day 1 Deload Beginner: Day 1

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

Seated cable row

Target: Shoulders, back, lats

Modification – Dumbbell single-arm row:

• You can use this exercise to work on your rowing before hitting the cable machine.

Smith bar bench press

Target: Chest, back, shoulders, triceps

Modification – Cable chest press:

• If you don't have a Smith bar, substitute it for a chest press using D handles.

Lat pulldown

Target: Lats, shoulders, back

Modification – Dumbbell bench pull-over:

• If you don't have access to a pulldown machine, grab a bench and dumbbells to work the same muscles.

Dumbbell seated neutral shoulder press

Target: Shoulders, triceps

Dumbbell incline Y raise

Target: Shoulders, upper back

Dumbbell shrugs

Target: Shoulders, traps

Plate front raise hold

Target: Shoulders, foreams