Deload Intermediate: Day 2 Deload Intermediate: Day 2

This tutorial covers every exercise you'll be doing on day 2 of week 7.

Dumbbell close-grip floor press

Target: Triceps, chest

Dumbbell single-arm row

Target: Shoulders, chest, lats

Modification – Dumbbell chest-supported row:

• If you can't maintain good form with a single-arm row, try the chest supported version for a more simple position.

Dumbbell bent-over row

Target: Back, latissimus dorsi, rhomboids, trapezius, biceps

Modification – Isometric dumbbell row:

• Perform the rows one at a time to give the other side a longer break in between reps.

Dumbbell floor chest fly

Target: Chest, anterior deltoids

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.

Dumbbell pull-overs

Target: Back, lats

Modification – Bent-over row:

• If your shoulder mobility won't let you achieve a full-range of motion or you feel uncomfortable bringing a weight over your head, work on your back with traditional bent-over rows.

Plank superman

Target: Core, shoulders, lower back

Zottman curls

Target: Biceps

Modification – Dumbbell hammer curls:

• If the rotational movement is tough on your wrists, swap in 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.