Name: Playbook - Melissa Alcantara - 15, 12, 10, 8, 20 - Upper Body
Uploaded: 2024-07-21T13:09:33.051Z
Duration: 40 min
Description: 15, 12, 10, 8, 20 - Upper Body

Skye

Stephanie

Charmaine

Ruxi

Hayley

Yesenia

Karen

Remember to adjust your weight size. The lower the reps, the heavier the weights!

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated v-bar cable row

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

DB seated shoulder press

15, 12, 10, 8, 20 - Upper Body

I've taken a bit of a hiatus, so this was perfect to Starr back on my health journey.

Nytosha

Rinsed n Drenched 💦… This 🇯🇲 heat is wicked on top 🥵

Renee A Notice

Yazmin

15 Minute Sweat

Run and Cycling Cardio Sessions

Yajaira

Arlyssa

Legs & Shoulders

Great workout! Definitely a challenge to make it through the 4th set, but I made it! Feeling pumped and the sweat is flowing 💦💦💦

Anja

Omg she really don’t like me like whyyy

Beast at Home

carena sawyer

Defined Back and Triceps

Really good workout! Got me sweating! Couldn’t do last two exercises because of my kids 🥴

Mariah Farr

Love love love this workout! 🤩 even if I missed the box once 🤣

Keatyn

MRissa

Free Weights and Supersets

Chelsea

Ceirra

Upper Body Assasin

Upeka

Stellar✨💝🙌🏾!!!! 
Levelin’ it UP!!
Love using resistance bands!!!!Muchisimas Gracias!

Dolores “Doe” Restrepo Macias

Kyla

Upper Body Modifiers With Bands

Casey

Dana

Rita

Quick but Evil Metcon

Hello NYC

Terri

Had to modify a bit for the smith machine but I was SWEAT-ING!! 🔥

Kennedy

Full Body Circuit

What a killer workout! That 1st superset was no joke🥵🥵🥵 Then ending with 200 kickbacks!! My 💪🦵 are on fire 🔥🔥🔥

Alana

Awesome and I love the special guest 🐕 ❤️

Erica

30 Lbs of Hell

Fire!  Thanks for the motivation, challenging, sneaky, I know not to eat before your workouts 🤣

Kristen

MODIFIERS: Built Aesthetics 2.0 - Day 1 (Week 1 and Week 3)

Great 30 min workout. Burpees has my heart pumping and my arms are on 🔥🔥🔥

Long Band Upper Body in 25 Minutes

Great band workout! The opening jumping-jacks and ab finisher were no joke!

Holly

Only Bands: Full Body Workout

Fuego: Upper Body + Cardio Abs

Marta

Good full body workout. Improvised some equipment and added reps to compensate. Sweating good 💦💦💦

Serena

A Casual Day in Hell: Metcon Full Body Workout

Moksha

This was a PERFECT Saturday morning workout 🫠

Victoria

Beginners Camp

Love the sweat! Def need to do this more.

Sarah

Bharati

One of the best workout I’ve ever seen before thanks Fitgurlmel 💯💯💯

Jayline

Summer Camp: Full Body Metabolic Conditioner🔥

What the actual fuck man..... That shot was hard as hell after working all day running around after 12 kids 🔥🔥🔥🔥🔥

This was a killer. I was done after the 1st round 💦🥵🦵💪

Melissa

50 Shades of Anger: Total Body Cardio with Weights

Nice full-body workout! The band warm-up was no joke.

Nikaury

Tamara

Total Body Bands and Weights

Could you please give the option to mark a workout as a favorite so is then easy to locate?
This workout was one of my favorites! Yay!

Aurora

Gym Shoulders and Back

ingrid

Nancy

This was intense, yet feel-good  👏🏼

Keran

MMA Conditioning HIIT!

A great full body workout that you will feel for a couple of days 😅

Shanta

Caryn

Total Body Home or Gym

Alyssa

Fire this workouts was excellent sad I don’t have that much space at home but I will do it at the gym 🔥🔥🔥

Summer Body

Wow what a workout. Loved and hated it at the same time ❤️💪🏽

Yvette

Perfect when short on time thank you Mel!

Elaine

Chest and Shoulders

Good upper body and ab workout using bands!!!

Banded Upper Body and Abs

Fitgurlmel the best workouts ever shssssss

Full body

Nicole

Back workout 25 min

Manu

Quick full body workout

Aisha

Hard since I actually did the moves right and with heavy weight!  Previously in life missed that memo😇

Jennifer

Upper body strength

Ahhhmazing!!!! Perfect sweat sesh💦….

My upper and lower back burrrnnnnnn!! 🔥🔥😮‍💨🔥🔥🔥

Negin

Back workout

Mayra

Full Body with Weights

This is the UnBig our Backs workout for the summer!!🔥🔥🔥🔥

Twana

Grateful for this training💜!
I RAWKED IT today✨🏋🏾‍♀️👑✨!

Nice quick workout when you are on a time crunch

Quick Gym

Anna

Danielle Richardson

Aimee

Full Body Double Circuit

Amanda

Gray Tshirt Challenge Workout

Shoulders and Triceps Burnout

Don’t do this workout if you need to use your shoulders for the rest of the day 😮‍💨

Curriezetta

If the timer timed how long each set should take through video instead of just the demonstration video :) or even loop the video for how long each set should take and then play rest timer

Shauna

The perfect mix of upper body exercises! ⚡️

Vanessa Bellido

Back and Biceps

O M G 🔥🔥🔥 I really love workouts like this 👍🏻🔝💪🏻🔥. One machine & it’s a killer combo with different workouts + I did upper body too and now I am shaking like crazy 🔥🔥🔥

15, 12, 10, 8, 20 - Upper Body

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