Deload Advanced: Day 6 Deload Advanced: Day 6

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

Banded lateral raise

Target: Shoulders

Modification – Dumbbell lateral raise:

• If you're struggling to perform the exercise with a band, switch it out for a light dumbbell. You can do this exercise with one or both arms at a time.

Dumbbell incline rear fly

Target: Rear shoulders, upper back

Modification – Dumbbell standing rear fly:

• If you don't have an incline bench, perform the move standing.

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 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 incline overhead tricep extension

Target: Triceps, shoulders

Modification – Dumbbell overhead tricep extension:

• If you don't have an incline bench, perform the move standing.

Dumbbell shrugs

Target: Shoulders, traps

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.