Name: Playbook - Melissa Alcantara - W1/D1 Chest & Biceps
Uploaded: 2023-12-22T18:41:39.302Z
Duration: 60 min
Description: W1/D1 Chest & Biceps

Christina

Donnell

Alexis Johnson

Abby

Ashlyn

I tell ya these sprints have been getting easier since the 66 day challenge with all that running.

Anita

Still loving the 2.0. (3rd time doing this one)

Stephanie

Tricia

Yael

Daisy

Loved it! I like arms though struggle with legs.

Laura Baxter

Gray start of my new year workout. The end of the year I finished with my 10 week booty workout now I’m starting this. Can’t wait to see results 🔥

Allison

Vesta Z

Great workout. My first interval sprints in a VERY long time. Loved it all.

Maria

Raluca Maria

Jess

My whole arm and chest is sore. And i love it

Smriti

Amazing! I always do shoulder presses with free weights but never on a Smith machine. This took me out! A killer. I surprised myself, the sprints weren't half bad. LFG!! Excited for this whole series 👏🏾🙌🏿

Angelica

The video is kinda annoying how she says “a couple more” but there is only one left. You can tell they made a mistake when shooting and had to cut footage together.

Jolyssa

Nice to start this program again. Saw great results the first time through. Hoping for another visible transformation.

Courtney

Chanel

The smith machine shoulder press was 🥵

Kiuntai

Second time getting Mels program. Very excited for the results I’ll get this time!!!

Ashley

Michelle

It was a rough one. But I made it through. lol

Shann

Started my first workout today - this was very challenging and I'm excited for more!

Angela

Llani

I did not do all four sets today. I will next time. I only did 3

Amber

It was great. It definitely woke up some sleeping muscles. Looking forward to the next workout.

Akosua Amankwah

I’ve had to restart the program due to an unrelated shoulder injury. How I’ve missed these workouts! Thank you Melissa!

Monica

I liked the workout but I struggled with equipment at my gym. It doesn't have a smith machine so I used barbells instead but it would have been great to show alternatives somewhere within the app.
Also my gym is very busy, always, so I split up the sets per apparatus rather than completing the circuit in sequence.

Catherine

Aida

Jill

Diane 

Challenging and hard but I feel unreal now I’ve completed it! Great workout! 🙌🏼

Kirsty

Brianna

Victor

Regina

The first workout I complete from this app. It was amazing!

Jeanny

Taylor

It was amazing!! I really can't wait to see the difference in my body 🥰

Winnie

Great workout. Still getting over my gym anxiety, but overall it was awesome. I finished every exercise and i feel bad ass lol

Jenifer

Incredible. I love that you run with me! This is amazing. Thank you!!!!

Gabriela

Kristina

Great burn! Had to split the cables up outside of the circuit due to how my gym is set up. Also wrist wraps are necessary for anyone with baby wrists or carpal tunnel but overall loved it!!

Chest & Biceps Circuit
- Smith machine flat chest press: 15-20 reps
- Seated smith machine shoulder press: 15-20 reps
- Smith machine drag curls: 15-20 reps
- Cable chest fly: 20 reps
- Cable straight bar bicep curls: 20 reps

Finisher: 10 min sprints on treadmill: alternate 30 seconds sprinting with 30 seconds off the treadmill for a total of 10 minutes. Start your speed at 6.0 or above. Don’t just run, I want you to sprint! Keep increasing your speed as you warm up.

- Smith machine flat chest press: 15-20 reps
- Seated smith machine shoulder press: 15-20 reps
- Smith machine drag curls: 15-20 reps
- Cable chest fly: 20 reps
- Cable straight bar bicep curls: 20 reps

Complete 15-20 reps
- Grip the bar just outside the shoulders
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Smith Machine Flat Chest Press

Complete 15-20 reps
- Start by sitting with the barbell at your chin
- Press directly up overhead
- Lower slowly back to starting position

Seated Smith Machine Shoulder Press

Complete 15-20 reps
- Keeping shoulders, hips and knees inline
- Curl the bar up, bringing your elbows back
- The bar keeps contact with the body at all times
- Lower the bar the same way

Smith Machine Drag Curls

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable Chest Fly

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Cable Straight Bar Bicep Curls

Chest & Biceps Circuit

W1/D1 Chest & Biceps

Kim Shampine

This is one of my favorite programs. All the way from FitPlan days

Heather

Built Aesthetics 2.0 Frequent Asked Questions

elizabeth

Love how yoga is incorporated. Best cool down for a workout!

Sheay

Cool Down

Great warm up. Could be a little longer but still great!

11 months postpartum here. Let’s just say I’m warmed up cause I’m sweating just from this.

Gina

Warm Up

W1/D2 Legs

Elise

I just wanted to know if you have any cool alternative for people with a plica knee syndrome instead of running and cycling very fast ???

Aðalheiður

W1/D3 Back & Triceps

Stefff

Julia

Tamara

W1/D4  Legs

Great workout. I'm curious though, is anyone else's back cramping on the kneeling rope crunches?

W1/D5 Shoulders & Abs

Great! The 2-mile run was more of a run/ walk lol. Mann I gotta get this endurance up! The push ups, did me in 🥵

W1/D1 Chest & Biceps

Community

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