Deload Advanced week 14: Day 1 Deload Advanced week 14: Day 1

This tutorial covers every exercise you'll be doing on day 1 of week 14.

Landmine T-bar row

Target: Upper back, lats, biceps

Modification – Dumbbell T-bar row:

• If you have difficulty setting up the landmine, grab a heavy dumbbell to work similar muscle groups.

Landmine Meadows row

Target: Upper back, biceps, forearms

Modification – Single-arm pronated-grip row:

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

Dumbbell floor chest fly

Target: Chest, anterior deltoids

Dumbbell bench pull-over

Target: Upper back, chest, triceps

Barbell underhand-grip bent-over row

Target: Upper back, lats, biceps