Name: Playbook - Melissa Alcantara - W11/D4 Chest + Shoulders + Triceps
Uploaded: 2023-12-22T18:41:40.271Z
Duration: 60 min
Description: W11/D4 Chest + Shoulders + Triceps

Alana

Dolores “Doe” Restrepo Macias

Josie

Morgan

Had to modify with dumbbells and resistance bands but still got it. My triceps are crying 😢

Sabrina

Lisa

Maria

DOMS from legs yesterday, pretty sure it will be the same tomorrow after todays session!

Emily

Tatiana Onzaga

Alex

Patricia

I don’t suggest doing this workout with a hangover.🥴😅

Yvonne

Arms are a little shaky but I made it through 💪

Gella

Samantha

Anna

Melissa

Tight schedule, so gym workout at home! Pretty good 😌

Milina Lubneva

I wish there was some way we could record our starting weight amount so we could track how much we r lifting. It’d be cool to see the progress cuz I feel I’m doing heavier weights for sure

Leslie

Nicosia

Yeahhh my arms are on fire!!! But not dead yet 🔥🔥

bintou

Ashley

I feel wonderful! Arms are like jello. 😊

Jennifer

Triceps are in fire!!! 🔥🔥🔥 feelin good!

Nicole

Anita

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

W11/D4 Chest + Shoulders + Triceps

Gaelle5

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Sonia

W1/D2 FTGM Upper Body Strength

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

Niheves

Holly

W1/D3 Recovery

W1/D4 Chest + Arms

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

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 💪🏽 😁

W11/D4 Chest + Shoulders + Triceps

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