Name: Playbook - Melissa Alcantara - W4/D4 Chest + Arms (charms)
Uploaded: 2023-12-22T18:41:39.785Z
Duration: 60 min
Description: W4/D4 Chest + Arms (charms)

Milina Lubneva

Dolores “Doe” Restrepo Macias

Flor

Rebecca

Kenya

Gaelle5

Joei

Alana

Morgan

Daniela Crisan

Hana Kulović

Skull crushers had me shaking by the end of this workout!

Dee Dee

Holly

Started doing jumping squotes inbetween the reps 😍

Andrea

My arms and chest is trembling!! I actually pushed myself and I feel stronger each week! I cannot believe THISSSS 😭😭

Mina Abdurahman

Traci

Kayla

Amiee

Karen

Katie

Emily

Megan

Katherine

Colleen

Lisa

Anna

Skylar

Alena

Delores

My arms won’t stop shaking! I suppose that’s what growth feels like

Gella

Jessica

I didn’t sweat that time but my hands are in pain 🔥 love it

Ivana

I almost dropped my dB on my head during skull crushers😅 ..but all is well. Nice burn for my arms.

Sabrina

Mariah

Patricia

Tania

Mindy

Sandra

This is was errrrythaaang!
My weight increased this week!
I am STOKED!!!
🎉👑💪🏽🧜🏾‍♀️💝!!!

Arms, chest, and shoulder’s on fire 🔥

I’m starting to love arm workouts! Burns so good

bintou

Alexandria

Ashley

Lara

Dallas

Amber

Day 4: Chest + Arms (charms)

- Incline Dumbbell Chest Press: 4 x 10
- Smith Machine Flat Chest Press: 4 x 12
- Bicep Curls (barbell): 4 x 15
- DB Incline Curls: 3 x 10
- DB Overhead Tricep Extensions: 4 x 10
- DB Skull Crushers: 3 x 15

- 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

Incline Dumbbell 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

- 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

Incline Curls

- Keep your elbow close to your temple
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms, engaging your triceps to bring the dumbbell back up

DB Seated Overhead Extension

- 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

W4/D4 Chest + Arms (charms)

Josie

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

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 💪🏽 😁

W4/D4 Chest + Arms (charms)

Community

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