Deload Intermediate: Day 2 Deload Intermediate: Day 2

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

Barbell flat bench press

Target: Chest, shoulders, triceps

Modification – Dumbbell bench press:

• If you feel unbalanced with the bar, try the movement with dumbbells instead.

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.

Standing chest cable flys

Target: Chest, shoulders

Modification – Push-up:

• Cable machine taken? Hit the floor for push-ups with a wide grip to target your pecs.

Walkout + push-up

Target: Full body

Cable face pull

Target: Upper back, traps, shoulders

Modification – Dumbbell seated rear flys:

• If you experience any shoulder pain, try a seated fly to target similiar muscles with less risk of shoulder elevation.

Dumbbell rear delt rows

Target: Rear deltoids, rhomboids, trapezius, biceps

Modification:

• Drop the weight down or perform these with just your bodyweight.

Cable overhead tricep extension

Target: Triceps

Modification – Dumbbell kickbacks:

• A cable-free alternative to work your triceps.

Cable high bicep curl

Target: Biceps

Modification – Isometric bicep curl:

• Swap the cable machine for a pair of dumbbells.