Deload Advanced week 14: Day 4 Deload Advanced week 14: Day 4

This tutorial covers every exercise you'll be doing on day 3 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 close-grip bench press

Target: Triceps, chest, shoulders

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 power clean + squat

Target: Full-body

Modification – Dumbbell back squat:

• Keep focus on just the squat.

Dumbbell underhand-grip bent-over row

Target: Upper back, lats, biceps, forearm

Bent-knee v-sit

Target: Rectus abdominis, obliques, hip flexors

Modification – Reverse crunches:

• The reverse crunch takes pressure off the top part of your abdominals.

Rope pulls

Target: Core, rectus abdominis

Lateral bear crawls

Target: Core, shoulders, hips

Modification – Plank get-ups:

• If the crawl is challenging, you can still work your core and shoulders with plank get-ups.