Deload Intermediate: Day 5 Deload Intermediate: Day 5

This tutorial covers every exercise you'll be doing on day 5 of week 7.

Dumbbell seated Arnold press

Target: Shoulders, chest

Modification – Dumbbell single-arm seated press:

• If you're struggling to control one side, use a single-arm press to build strength and control on your weaker side.

Lat pulldown

Target: Lats, shoulders, back

Modification – Dumbbell bench pull-over:

• If you don't have access to a pulldown machine, grab a bench and dumbbells to work the same muscles.

Cable single-arm lateral raise

Target: Shoulders

Modification – Dumbbell lateral raise:

• Swap the cable machine for a pair of dumbbells.
• You may perform this exercise one side at a time or together.

Cable standing rear flys

Target: Shoulders, upper back

Modification – Dumbbell seated rear flys:

• The seated variation with dumbbells will help you nail the movement pattern.

Standing cable curl

Target: Biceps

Modification – Standing dumbbell curl:

• If the machine is pulling you in on the downward movement, switch to dumbbells and a lighter weight to work on getting stronger with slow, controlled curls.

Cable machine underhand-grip tricep extension

Target: Triceps, lats, biceps

Modification – Dumbbell kickbacks:

• Grab your dumbbells to work the same muscles without cables.

Dumbbell incline Y raise

Target: Shoulders, upper back

Dumbbell shrugs

Target: Shoulders, traps

Plate front raise hold

Target: Shoulders, foreams