Name: Playbook - Melissa Alcantara - W3/D7 Deadlifts + Back + Chest
Uploaded: 2023-12-22T18:41:39.500Z
Duration: 60 min
Description: W3/D7 Deadlifts + Back + Chest

Renee

Alana

Daniela Crisan

Getting stronger. 💪🏼 I am gonna be adding more weights to deadlift next time.

Andrea

Holly

Palmira

Stephanie

Another great workout. Look out tomorrow!

Traci

Paola

Rebecca

Leticia

Sonia

Megan

Dee Dee

Lisa

Colleen

Anna

April

Tirsa

Whew!! That superset at the end was killer!! ☠️

Missy Harwood

If I can’t do pull ups for the life of me what I can I replace it with please?

Rozita

Randi

Kellie

SPAGHETTI arms 😫 I’ve never done a pull up in my life. I had to use the assistance machine but I got it done. 💪🏼💕✌🏼

Dallas

I feel very tired but I got it done. Feel like the gym has become meditation.

Morgan

Brittany

One of my favorite workouts yet!!! Really pushed myself today and I'm feeling it 💪💛

Brittney

I’m getting the hang of it! It was tough !! 💪🏽💪🏽💪🏽💪🏽

Mina Abdurahman

Never knew I’d enjoy the deadlift back combo so much

Johana

Amber

Cyndi

Katherine

My arms are dead ☠️ but it feels good at the same time 💪🏼

Tania

Agnes

Laysan

Wowww my arms are going to fall off but I feel strong as efff!

Maria

Ooowweee my arms and chest are feeling it.  Getting stronger with the push ups. Used my gyms pull up machine to do pull ups I’m trying to get familiar with using my lats.

Leslie

Delores

Jenn

Dolores “Doe” Restrepo Macias

Give me ALLLLL the assistance! But I did it!!! ✅

Woo wee! Those chest press pushups were bruuuutal!!

Kathryn

Arms are jello i couldn’t move my arms during the last few reps of flat bench press.

bintou

Hardest workout yet for my upper body. Holly crap, arms are jello!!

Emily

I am loving this app and the variety of workouts Mel offers in this program.

Donna

I would love to have something in the app that lets me track what weight I did the week before with squats, deadlifts, etc. I have it in a notebook but I forgot it today 🤦🏻‍♀️

Antoinette

Went lower in weight for my deadlifts this time so that I can focus on my form but nonetheless the rest kick of the workout still kicked my ass 🔥

Gella

Day 7: Deadlifts + Back + Chest

- Deadlifts (barbell): 5 x 12, 10, 8, 6, 4 (make sure to increase the weight every set)
- Pull-ups (optional assisted pull-ups): 4 x 10
- DB rows: 4 x 12
- Incline Barbell Chest Press: 4 x 10

Superset:
- Smith Machine Flat Chest Press: 4 x 12
- Push-ups (optional knee push-ups): 4 x 10

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

(make sure to increase the weight every set)
60-90sec rest

Barbell Deadlift

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-ups (optional assisted pull-ups)

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB Row

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline Barbell Chest Press

- 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 (optional knee push ups)

Superset

W3/D7 Deadlifts + Back + Chest

Gaelle5

Josie

W1/D1 Squats + Abs

W1/D2 FTGM Upper Body Strength

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

Niheves

W1/D3 Recovery

Milina Lubneva

Anita

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 💪🏽 😁

W3/D7 Deadlifts + Back + Chest

Community

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