Deload Beginner week 14: Day 1 Deload Beginner week 14: Day 1

This tutorial covers every exercise you'll be doing on day 1 of week 14.

Smith bar bent-over row

Target: Upper back, arms

Modification – Cable bent-over row:

• If you don't have a smith bar, substitute it for a bent-over row using D handles.

Machine chest press

Target: Chest, shoulders

Modification – Barbell flat bench press:

• If you find the machine limits your movement, try a bench press where you have more control of the setup.

Inverted row (beginner)

Target: Upper back, lats, biceps

YTW front raise

Target: Shoulders, upper back

Dumbbell incline flys

Target: Chest, shoulders

Bench push-up

Target: Chest, anterior deltoids, triceps, core