Deload Intermediate week 14: Day 2 Deload Intermediate week 14: Day 2

This tutorial covers every exercise you'll be doing on day 2 of week 14.

45-degree incline bench press

Target: Upper chest, shoulders, triceps

Modification – Dumbbell flat bench press:

• You can reduce the intensity by removing the incline.

Dumbbell bench press

Target: Chest, shoulders, triceps

Dumbbell incline bench pull-over (30 degrees)

Target: Upper back, upper chest, shoulders, triceps

Dumbbell single-arm row + pulse

Target: Upper back, biceps

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 incline flys

Target: Chest, shoulders

Modification – Dumbbell floor chest fly:

• If you don't have an incline bench, perform the move on a flat bench or the floor.

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.

Dumbbell incline bench pull-over (45 degrees)

Target: Upper back, upper chest, shoulders, triceps

Modification – Dumbbell bench pull-over:

• If you don't have an incline bench, perform the move on a flat bench or the floor.

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.

Sit-up

Target: Core, rectus abdominis, obliques.

Modification – Crunch:

• Switch to a crunch for an easier movement that still targets your abdominals.

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.

Russian twist

Target: Obliques, rectus abdominis, hip flexors

Modification – Modified side plank dips:

• If you're feeling lower back pain, try hitting the obliques with this side plank variation.
• Don't forget to swap sides.