Name: Playbook - Melissa Alcantara - W10/D4 Chest + Shoulders + Triceps
Uploaded: 2023-12-22T18:41:40.241Z
Duration: 60 min
Description: W10/D4 Chest + Shoulders + Triceps

Nicole

Alana

Dolores “Doe” Restrepo Macias

Morgan

Josie

Lara

Why did I leave push-ups for last?? What a sad sight to see 😅

Brittany

The bench dips after all of the others made my arms into deflated pancakes. 🫠 Work out done! 🔥

Taija

Sabrina

Rebecca

Arms have definitely gotten stronger .. those bench dips had me feeling pumped. 💪🏾💪🏾

Zindzi DeFreitas

Tatiana Onzaga

Monica

Maria

Samantha

Lisa

Patricia

I did it! And my arms didn’t give out on the push-ups today!!! I’m literally so happy, every time I would say I’m going to take a break if convince myself to do one more rep until the set was over

bintou

Anna

Melissa

Yvonne

I really am learning to love be chest days

Mariah

Sandra

It was hard. But good. I’m so weak upper body.

Did not want to even do this workout! Glad I did

Rachael Inzer

Tips for muscle failure while trying to do even knee down push-ups?

Jenna

Leslie

Addy

Jennifer Galo

Yajaira

Nadia

Arms dead, warm on a cold day 🔥🔥🔥

Milina Lubneva

That superset made me feel weak the rest of the set 🤣

Ashley

Holly

Anita

Was on vacation for 2!weeks and really missed this 😭

Emily

Day 4: Chest + Shoulders + Triceps

Superset:
- Smith Machine Chest Press: 4 x 12 
- Push-ups: 4 x 10

- Smith Machine Shoulder Press: 4 x 10
- Seated DB Shoulder Press: 3 x 12
- Standing Overhead Cable Tricep Extensions: 4 x 15
- Bench Dips: 3 x 20

- 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

- 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

Push-ups

Superset

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

Seated Smith Machine Shoulder Press

- 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

Seated Dumbbell Shoulder Press

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Standing Rope Tricep Overhead Extensions

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Extend your arms engaging your triceps back to starting position

Bench Dips

W10/D4 Chest + Shoulders + Triceps

Gaelle5

W1/D1 Squats + Abs

Sonia

W1/D2 FTGM Upper Body Strength

This was much needed I’ve always loved Mel’s recovery days 😍

Niheves

W1/D3 Recovery

W1/D4 Chest + Arms

“You pressed play for a reason” needed that ! 🥹

Megan

W1/D5 Jumpman 23

Rosa

Kurstein

W1/D6 Recovery

I just love Mel's workouts. They are challenging, but they make me feel so strong 💪🏽 😁

W10/D4 Chest + Shoulders + Triceps

Community

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