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

Barbell underhand-grip bent-over row

Target: Upper back, lats, biceps

Landmine press

Target: Shoulders, triceps

Modification – Dumbbell single-arm shoulder press:

• If you're having difficulty setting up the landmine, this dumbbell variation will hit similar muscle groups.

Landmine thruster

Target: Full body

Modification – Dumbbell thrusters:

• If you're having difficulty setting up the landmine, thrusters will hit similar muscle groups.

Assisted wide-grip pull-ups

Target: Lats, biceps, forearms

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.