Name: Playbook - Melissa Alcantara - Defined Back and Triceps
Uploaded: 2023-08-10T21:18:20.750Z
Duration: 45 min
Description: Defined Back and Triceps

Yajaira

carena sawyer

Ruxi

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

Roosa

2nd time doing this as a 2nd workout of the day! It is killer, but excited I was able to do more reps than my previous time!! I am sweating good! Definitely hit my full body!!

Nytosha

This was a killer workout by itself!! 🔥 It was my 2nd workout of the day, so I was definitely feeling it! I am feeling good💪

15 Minute Sweat

My “go-to” duo warm-up this Summer…indoor/outdoor is 🔥

Dolores “Doe” Restrepo Macias

💕💕💕💕💕🙌🏽💫💕💕💕💕

Run and Cycling Cardio Sessions

Arlyssa

Leslie

Legs & Shoulders

Omg she really don’t like me like whyyy

Denise

Beast at Home

Shellie

Free Weights and Supersets

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!

Kyla

Upper Body Modifiers With Bands

Dana

Rita

Donna-Marie

Quick but Evil Metcon

Hello NYC

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

Kennedy

Caroline

Melissa

Full Body Circuit

Stephanie

Charmaine

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

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 Nielsen

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

Long Band Upper Body in 25 Minutes

Holly

Bianca Monee'

Only Bands: Full Body Workout

Fuego: Upper Body + Cardio Abs

Serena

A Casual Day in Hell: Metcon Full Body Workout

This was a PERFECT Saturday morning workout 🫠

Victoria

😳 I was NOT ready!! The hardest thus far! 💦

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🔥

Great title for a fantastic workout! This got me motivated again when I felt a little bit in a slump.

50 Shades of Anger: Total Body Cardio with Weights

Nikaury

Tamara

Natalie

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!

Caryn

Kimberly Arias 

AminahLadyBarber

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

Banded Upper Body and Abs

Fitgurlmel the best workouts ever shssssss

Whew! I’m dead combined with 20 min home body HIIT 😅😰

Full body

Karen

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💦….

Reneé

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 Simms

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 🔥🔥🔥

Defined Back and Triceps

Community

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