Deload Intermediate week 14: Day 6 Deload Intermediate week 14: Day 6

This tutorial covers every exercise you'll be doing on day 6 of week 14.

Dumbbell close-grip bench press

Target: Triceps, chest, shoulders

Dumbbell chest-supported row

Target: Shoulders, back, chest

Modification – Dumbbell single-arm row:

• If you feel one side doing all the work, try a single-arm row and focus on improving your quality of movement.

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.

Dumbbell overhead tricep extension

Target: Triceps, shoulders

Zottman curls

Target: Biceps

Modification – Dumbbell hammer curls:

• If the rotational movement is tough on your wrists, swap in a standard hammer curl.

Dumbbell wide bicep curl

Target: Biceps, forearms

Dumbbell burpee (no push-up)

Target: Full body

Dumbbell squat + press + extension

Target: Full body

Dumbbell reverse row + curl

Target: Upper back, biceps, forearms

Dumbbell devil press

Target: Full body

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.

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.

Rope pulls

Target: Core, rectus abdominis

Dumbbell V-sit pass-under

Target: Abdominals, obliques, hip flexors

Cross-body mountain climbers

Target: Shoulders, hamstrings, core, triceps, quads

Modification – Mountain climbers:

• Bring down the intensity and complexity with mountain climbers.
• You can also step it out if the impact is too much.