Deload Beginner week 14: Day 6 Deload Beginner week 14: Day 6
Centr Team
10 Apr 2024
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.
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.
Zottman curls
Target: Biceps
Modification – Dumbbell hammer curls:
- If the rotational movement is tough on your wrists, swap in a standard hammer curl.
Dumbbell wide bicep curl
Target: Biceps, forearms
Push-up
Target: Chest, shoulders, triceps, back, core
Modification – Elevated push-up:
- If maintaining good form is an issue, try the elevated variation.
Dumbbell skull crushers
Target: Triceps, lats
Modification – Dumbbell kickbacks:
- If skull crushers aggravate your elbows, switch to kickbacks to work your triceps.
Dumbbell burpee (no push-up)
Target: Full body
Dumbbell squat + press + extension
Target: Full body
Dumbbell reverse row + curl
Target: Upper back, biceps, forearms
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.
