Name: Playbook - Melissa Alcantara - Defined Back and Triceps
Uploaded: 2023-12-22T18:41:38.974Z
Duration: 45 min
Description: Defined Back and Triceps

Ruxi

Yajaira

carena sawyer

Gym upper body workout for back and triceps. Finish up with 10-min sprints on treadmill.

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlifts

- Raise your shoulders off the floor
- Bring your elbows into your ribs
- Hold at the top engaging your back

pull ups

- 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

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Lying position, abs engaged and upper arms locked at your sides
- bring the bar overhead 
- return to the starting position

Lying Ez-Bar Tricep Extensions

Defined Back and Triceps

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

Renee A Notice

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Yousra

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Arlyssa

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Anja

Omg she really don’t like me like whyyy

Denise

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MRissa

Shellie

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Chelsea

Ceirra

Absolutely amazing workout! Just one suggestion… for the cable exercise — can you add alternative ways to do the cable rope crunch at home? I used a band instead to mimic the same exercise! Again, amazing workout! Easy to follow! The timer is a bonus!

Portia

Upper Body Assasin

Upeka

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

Defined Back and Triceps

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