Name: Playbook - Melissa Alcantara - W5/D3 Back & Triceps
Uploaded: 2023-12-22T18:41:39.880Z
Duration: 60 min
Description: W5/D3 Back & Triceps

Musonda

Weights were fun to do, run was hard as hell.

Alexandria

Wow!! This part of the program rocks I’m going harder than I thought I could and feeling strong and victorious after finishing the workout!

Alana

Paola

carena sawyer

Such a good one! Sacrum has been tweaked since week one. Stretched prior to workout for 45 minutes off a YT chiropractor Dr. Rowe spine care channel. Felt brand new - way better than going in cold.

Stephanie

Malva

Andreca

Marija

Sharen

Ugh! Cardio! That 2 mile run is always the hardest.

Julissa

Shannon

Daniela

I am lean and cute! ♥️ this is working so work it

The 2 miles at the end killed me but huge accomplishment 👍

Jennifer

Finally cracked the run without stopping!

Dilara

I’ve never worked my triceps this much! Omg it was hard to complete todays workout

Jackie

I did skull crushers instead of the triceps Smith push-ups, this is a good set overall 💯💦

Danielle

Leesii

Mariah

Woohoo! I couldn’t go to the gym today but I have weights and a bench and bands at home so I def got the strength in and did 8000M on the rower.

Abbie

Michelle

Nicole

Rosa

Damn Mel! Who knew I even had triceps… 
Not going to lie the soreness is real but I’m kinda getting addicted to working out through: 
No pain now gain! 💪🏾💪🏾💪🏾

Zindzi DeFreitas

Annah Ombwori

Jewel

Angelica

Daniela Crisan

Donna-Marie

Cristina

Geylin

I always dread the runs beforehand but then when I run I am so happy that I am doing it. Afterfeels are the best. Especially because I have been able to reduce some minutes in my running time!!

Taija

PR smashed for the 2 mile run!!!! 18:40 😎😎😎

Haley

Loved the focus on triceps. Nearly couldn't finish! Great workout plan!!

Natalee

Jake

Feels so bad *ss trying new exercises 💪🏼

Jenna

Hard day here ! Sweat my ass of on 45 min walk 😵‍💫

Raluca Maria

Vanessa

Yajaira

Lisa

Sonia

Leila

Wow!!! It’s been a trying week…. Emotionally, physically, mentally draining… Today was the first doing BA2.0 @home 🥵 whoa mama..  This program hands down is the best 🙌🏾, in the gym or at home your ass gonna work and sweat…

Renee A Notice

Back & Triceps
- Deadlifts: 5 x 10
- Barbell rows pronated (overhand) grip: 4 x 12-15
- Wide grip lat pull-downs: 4 x 12-15
- Standing rope tricep overhead extension: 4 x 12-15
- Lying smith machine tricep press: 5 x 10
- DB seated overhead extension: 4 x 20

Finisher: 2 mile run; alternative walk for 45 min at level 4 on a level 5 incline without holding the rails on the treadmill.

- 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

Barbell Deadlifts

Complete 12-15 reps 
- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell Rows Pronated (overhand) Grip

Complete 12-15 reps
- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide Grip Lat Pulldowns

Complete 12-15 reps
- 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

- Grip barbell around shoulder width apart
- Lower bar towards your chest
- Keep elbows close to your sides to engage triceps
- Press the bar up to starting position

Lying Smith Machine Tricep Press

- 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

2 mile run; alternative walk for 45 min at level 4 on a level 5 incline without holding the rails on the treadmill.

2 mile run

W5/D3 Back & Triceps

Kim Shampine

This is one of my favorite programs. All the way from FitPlan days

Heather

Smriti

Built Aesthetics 2.0 Frequent Asked Questions

Allison

elizabeth

Love how yoga is incorporated. Best cool down for a workout!

Sheay

Cool Down

Great warm up. Could be a little longer but still great!

11 months postpartum here. Let’s just say I’m warmed up cause I’m sweating just from this.

Gina

Kiuntai

Warm Up

Christina

Donnell

Alexis Johnson

W1/D1 Chest & Biceps

Abby

W1/D2 Legs

Elise

Anita

I just wanted to know if you have any cool alternative for people with a plica knee syndrome instead of running and cycling very fast ???

Aðalheiður

W1/D3 Back & Triceps

Stefff

Julia

Tamara

W1/D4  Legs

Great workout. I'm curious though, is anyone else's back cramping on the kneeling rope crunches?

W1/D5 Shoulders & Abs

Great! The 2-mile run was more of a run/ walk lol. Mann I gotta get this endurance up! The push ups, did me in 🥵

W2/D1 Chest & Biceps

Ana Reyes

W2/D2 Legs

Kayla

Fantastic! Man I'm loving these challenging work outs. I could only do 7 1/2 lbs on the Rope Overhead Extensions and it burned like crazy!

Ruxi

W2/D3 Back & Triceps

Kickbacks and hamstring Curls had me on fire!🔥 🥵

W2/D4 Legs

Another one done ✔️ I’m feeling stronger and sticking to the routine which feels great 😌

Amber

W2/D5 Shoulders & Abs

W3/D1 Chest & Biceps

Shelby

Andrea

W3/D2 Legs

It was great.
I was exhausted today but I still managed
To come and do the work
Consistency!💪🏾

Amaia

W3/D3 Back & Triceps

Fire as always. I got my heart rate up on this one 👌🏾. Soo glad there was no Cardio today, my legs are over it! 😂 Buttttt I will say, this booty 👀 she starting to look just right y'all! Week 4 on deck!🙌🏿

Courtney

Monequa

W3/D4 Legs

Killer! My arms still ache from 2 days ago lol. Those shoulder-face pulls always take me out👏🏾

W3/D5 Shoulders & Abs

Push ups & run took me out! 😩 but I got it done.

It feel so hard after being I’ll and coming back to the gym.But I still did it as I could.

Dzvinka

W4/D1 Chest & Biceps

I've been out of the gym for a week and this kicked my 
a**. I almost didn't make it through the walking lunges. Great workout as always 🤯

Had to drop reps on some exercise to 15 instead of 20 due to being sick but will get back up the reps again the next time 😫😅

W4/D2 Legs

The dips and rope pulls almost got ya girl! 😂 Great burn! 🙌🏿

My arms are burning.
I struggle with arms but still do it. Feels great!

Shann

W4/D3 Back & Triceps

W4/D4 Legs

Just a killer! And my abs look awesome ✨🙃

Great sweat as always! Burned over 500 cals on this one! Woohoo!💪🏿

W4/D5 Shoulders & Abs

W5/D1 Legs

Hit a couple of PRs today 💪🏿 ayye 😝. But that stairmaster can kiss my a@#! 😩🤦🏾‍♀️

W5/D2 Chest & Biceps

Konstance

W5/D4 Legs

Fire 🔥 as always. Loving phase 2! With the lower reps I'm hitting New PRs! I will say though my hanging leg lifts don't look like Mel's! I know was looking crazy in the gym😅

W5/D5 Shoulders & Abs

Mel Girl… wtf that was a sexy workout. 😅 DEAD

Tianna

I hate/love Mel for this one! 🤯🥵🥵

W6/D1 Legs

Thankful for a fairly easy set.  Ya girl has been TIRED! 🙏🏾😂

Anyone know how many calories this workout burns ? Just an estimate ?

Bianca

W6/D2 Chest & Biceps

Great workout today! My hammies are feeling it!

W6/D3 Legs & Shoulders

This was a FIRE workout! Those dips were insane! 🤯

That 30 bench dip & 2 mile run…uff 🥵🥵🔥🔥🔥

W6/D4 Back & Triceps

When I opened up the hip thrust sets, I almost threw a fit seeing 10x10 🥵. BUT I hit a new PR so I'm wit' it! LFG! This was 🔥 🔥!

Couldn’t finish hip thrusts due to hip pain (former injury) but happy and feeling the burn from the rest of the workout 🏋🏻‍♀️

W6/D5 Legs & Abs

W7/D1 Legs

Mel! I can't lift my arms now to drink on my beach vacation. Love ya! ❤️

Rita

W7/D2 Chest & Biceps

W7/D3 Back & Triceps

Ana Diaz

W7/D4 Legs

Awhina

W7/D5 Shoulders & Abs

W8/D1 Legs

Good fast pump. Did all these exercises slow and steady. Seeing the gains POP!
As always love the cycle sprints. 🙌🏽

W8/D2 Chest & Biceps

Hit 2 new PRs tonight, LFG!!🙌🏿 🔥 🔥

W8/D3 Legs & Shoulders

Hrafnhildur Edda Magnúsdóttir

W8/D4 Back & Triceps

Y'all ever sit at the edge of your bed and zone out into space?... ME halfway through the Hip Thrusts x10 set 🥴🥵

Currently laying on floor like a starfish. OMG. So good!!!!!!

W8/D5 Legs & Abs

Took the kids on spring break vacation. Restarted week 9 instead of picking up at week 11. Gotta reset the mind.

W9/D1 Legs

This was dope! My new FAV upper body day! Hoping with these new variations I can really see my biceps pop 💪

I just find these workouts a little too long by 1 exercise. Busy gyms, wasted time waiting for machines. Avg time it takes to complete the workouts is hour and half

W9/D2 Chest, Biceps & Abs

Seated Deadlifts are Harder than it looks! Pro tip: don't roll that back! 🗣😂

I don’t have a hack machine what is an alternative machine to use? I just did it with a smith machine. Any suggestions?!?!

Found that tough as it was outside of my comfort zone 😅

W9/D3 Legs

LFG! 🥵💪🏿 Lateral/ Front DB Raises were killer!

W5/D3 Back & Triceps

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