Deload Beginner week 14: Day 6 Deload Beginner week 14: Day 6

This tutorial covers every exercise you'll be doing on day 6 of week 14.

Dumbbell seated shoulder press

Target: Shoulders, chest

Modification – Dumbbell single-arm shoulder press:

• If one side is lagging, use single-arm presses to level up your weaker side.

Dumbbell underhand-grip bent-over row

Target: Upper back, lats, biceps, forearm

Dumbbell incline rear fly

Target: Rear shoulders, upper back

Modification – Dumbbell standing rear fly:

• If you don't have an incline bench, perform the move standing.

Dumbbell incline lateral raise

Target: Shoulders

Modification – Dumbbell lateral raise:

• If the bench is taken, opt for the standing variation.

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 incline bicep curl

Target: Biceps

Modification – Standing dumbbell curl:

• If you feel shoulder strain using the incline, go vertical for a standing curl.

Dumbbell incline hammer curls

Target: Biceps

Modification – Dumbbell hammer curls:

• If the incline puts too much strain on your shoulders or elbows, switch to a standard hammer curl.

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

Dumbbell burpee (no push-up)

Target: Full body

Dumbbell squat + press + extension

Target: Full body

Dumbbell reverse row + curl

Target: Upper back, biceps, forearms

Butt kicks

Target: Legs

Modification – Butt kick steps:

• Take out the impact and step it out.

Walkouts

Target: Core muscles, rectus abdominis, obliques, transverse abdominis, shoulders, arms

Modification – Plank shoulder tap:

• Continue working your core and shoulders with plank shoulder taps.

Reverse crunch

Target: Lower abdominals, hip flexors, lower back

Modification:

• Take this at a slower pace and to a range that you're comfortable with.

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

Mountain climbers

Target: Core, rectus abdominis, obliques, hip flexors, shoulders, chest, triceps

Modification:

• Bring down the speed and step it out.