Deload Beginner: Day 5 Deload Beginner: Day 5

This tutorial covers every exercise you'll be doing on day 5 of week 7.

Seated machine shoulder press

Target: Shoulders

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.

Dumbbell lateral raise

Target: Shoulders, chest

Modification – Dumbbell incline lateral raise:

• If you tend to start using momentum, switch to an incline raise.

Dumbbell seated rear flys

Target: Shoulders, chest

Modification – Dumbbell rear raise:

• The standing raise is an alternative if you have issues with seated positioning.

Dumbbell hammer curls

Target: Biceps

Modification – Dumbbell tension hammer curls:

• If you have trouble feeling the bicep contraction, try a tension curl and zoom in on the squeeze.

Dumbbell wide bicep curl

Target: Biceps, forearms

Dumbbell kickbacks

Target: Triceps

Modification – Dumbbell skull crushers:

• If you're not feeling a strong triceps contraction, switch to skull crushers with a greater range of motion.

Dumbbell overhead tricep extension

Target: Triceps, shoulders