Name: Playbook - Melissa Alcantara - W1/D4 Chest + Arms
Uploaded: 2023-12-22T18:41:39.308Z
Duration: 60 min
Description: W1/D4 Chest + Arms

Adriana

Traci J

You’re wrong for that finisher Mel! 🥵

Jenna

Nancy

Michelle

Would be cool if you all could add a couple suggestions for variations to help those of us with a home gym with most, but not all equipment.

Yesenia

April

Stephanie

Day 4: Chest + Arms

- Dumbbell Chest Press Incline: 4 x 12
- Smith Machine Flat Bench Press: 4 x 10
- Barbell Bicep Curls: 4 x 12
- Dumbbell Incline Curls: 4 x 10
- Dumbbell Skull Crushers: 4 x 15

- Finisher: 100 Push-ups (optional: knee push-ups)

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Dumbbell Chest Press Incline

- 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 Bench Press

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps
- Return to the initial position with a controlled movement

Barbell Bicep Curls

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell Incline Curls

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

Dumbbell Skull Crushers

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Option to drop to the knees and rest when needed

Finisher: Push-ups (Optional Knee push-ups)

W1/D4 Chest + Arms

Bwalya

such a great first workout to kick off the challenge

Taylor

W1/D1 Squats + Abs

I just died!!!! My soul has left the chat! Love you Mel!

Crystal

Kayah

W1/D2 FTGM Upper Body Strength

Steinunn

W1/D3 Recovery

Using my 20’year old daughters term….BRUHHHHH this was hard. I had to take breaks but I finished it and I’m proud of myself.

Amber

Had to modify a lot since I am trying to gain strength and endurance but I made it to the end.....crawling, but made it!

Ruby

W1/D5 Jumpman 23

W1/D6 Recovery

My whole body hurts so GOOD👌🏽⭐️

Venesa

Lourdes

W1/D7 Deadlifts + Back

Melly

Needs more modifications for those with knee injuries

Loren

W2/D1 FTGM Cardio & Abs

Diana

Great workout. I’m back to being excited for my workouts again!! Perfect amount of time in the gym!

W1/D4 Chest + Arms

Community

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