Name: Playbook - Melissa Alcantara - W10/D4 Chest + Shoulders + Triceps
Uploaded: 2023-12-22T18:41:40.442Z
Duration: 60 min
Description: W10/D4 Chest + Shoulders + Triceps

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

Bwalya

such a great first workout to kick off the challenge

Taylor

W1/D1 Squats + Abs

Nicki

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

Adriana

Crystal

W1/D2 FTGM Upper Body Strength

Nancy

Steinunn

W1/D3 Recovery

Traci J

You’re wrong for that finisher Mel! 🥵

Jenna

W1/D4 Chest + Arms

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

Michelle

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!

Shanta

W2/D2 Legs + Shoulders

W2/D3 Recovery

Those shoulder taps!!!! 🙏🏼🙏🏼🙏🏼

Those shoulder tap finishers killed. Great workout.

Kelsey

Taria

W2/D4 Back + Abs

Those bands are harder than it looks. Great finisher! My triceps are dead.

W2/D5 FTGM Upper Body & Abs

W2/D6 Recovery

W2/D7 Squats + Arms

Brutal, can’t move my arms and shoulders 🥵

This program isn’t made for thick girls. I can’t even  finish the exercises. This is for skinny chicks who think they’re fat. Disappointed.

Tatyana

W3/D1 Arms + Shoulders

What a way to start the morning!! 😮‍💨😮‍💨😮‍💨🥴😵😵

Just when i think im getting fitter and stronger another workout comes along and crushes me!!! Feeling so good right now.

April

W3/D2 FTGM Booty Igniter + Only Bands Twerkout

W3/D3 Recovery

Yasmin

Ski abs? 😮‍💨😮‍💨😤😤💪🏼💪🏼💪🏼

W3/D4 Squats + Abs

What a way to set up the rest of the day 💪🏼

Killer workout to start the day💪 feeling good!

Andrea

W3/D5 FTGM Abs Finisher + Total Body Bands & Dumbbells

W3/D6 Recovery

Feeling stronger and stronger each day! Consistency! Great work out!

Is there any way to input me weight for each set/rep?

Sadie

W3/D7 Deadlifts + Back + Chest

W3/Extra Credit

W4/D1 Squats + Shoulders

Allison

W4/D2 FTGM Total Body Pump You Up!

W4/Extra Credit

W4/D3 Recovery

W4/D4 Chest + Arms (charms)

Carolina

W4/D5 FTGM Muscle Legs

W4/D6 Recovery

Feeling strong, great workout. Doing more now than i was able to at the beginning of the programme

W4/D7 Deadlift + Back

Those 10x10 squats were insane 🤣💪🏽🏋🏽‍♀️

Getting stronger and building endurance every day!

Phew! Not sweated this much in ages! Feeling great, another great workout!

W5/D1 Squats + Abs

Those sprints!!!! Sweaty AF! Feeling pretty damn good

Transitions could be better between exercises. Also, have the modifier be up front so that beginners can follow.

Chez

W5/D2 Booty Igniter + Follow-along Sprints

W5/D3 Recovery

Really feeling the difference in strength from week one 🙏🏼👏🏼

Awesome, was feeling tired today but so glad and grateful to be able to work out. Arms and shoulders feeling pumped and stronger!

W5/D4 Chest + Shoulders + Triceps

W5/D5 FTGM Full Body with Equipment + Follow-along Sprints

W5/D6 Recovery

W5/D7 Legs + Back

W5/Extra Credit

W6/D1 Squats + Abs

Transitions can be more fluid. Too many backups. Just having 1 advance and 1 beginner backup would work out the best (like how Jillian Michaels does).

W10/D4 Chest + Shoulders + Triceps

More workouts from Melissa Alcantara