Deload Advanced week 14: Day 7 Deload Advanced week 14: Day 7

This tutorial covers every exercise you'll be doing on day 7 of week 14.

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.

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 skull crushers

Target: Triceps, lats

Modification – Dumbbell kickbacks:

• If skull crushers aggravate your elbows, switch to kickbacks to work your triceps.

Standing dumbbell curl

Target: Biceps

Modification – Dumbbell concentrated curls:

• If you're not feeling the bicep contraction, zoom in with a concentrated curl.

Dumbbell burpee curl + press

Target: Full body, biceps, shoulders

Dumbbell reverse row + curl

Target: Upper back, biceps, forearms

Dumbbell power clean + squat

Target: Full-body

Modification – Dumbbell back squat:

• Keep focus on just the squat.

Dumbbell devil press

Target: Full body

Walkout + push-up

Target: Full body

Flutter kicks

Target: Lower abs, hip flexors, quads

Modification – Bent-knee v-sit:

• Take pressure off the hip flexors with bent-knee v-sits.

Dumbbell sit-up + punches

Target: Abdominals, shoulders, chest

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.