Name: Playbook - Melissa Alcantara - W5/D4 Hybrid
Uploaded: 2023-12-22T18:41:39.990Z
Duration: 60 min
Description: W5/D4 Hybrid

Ruxi

Finally, an arm workout!! 🏋🏽‍♀️😗🔥

Milina Lubneva

Arms and upper back feeling it today!! The weight recorder wouldn’t accept my input on some exercises, hopefully this glitch gets worked out cuz I love that we can follow what weights I’ve been using

Leslie

Deadly work out but feeling stronger everyday

Alicia

Deana

Tanika Whiting

I’m starting to look forward to working my arms lately💪🏾

Kefentse

Melissa Mcpherson

I used to hateeee upper body days but I feel stronger and I look forward to them now 🥹

Daniela

Yvonne

Amber

Arlyssa

Carly

Great workout! My arms are sore and burning and also toning up 🔥 💪🏼🔥

Jennifer

Madeline Thompson

Palmira

Karina

Whoa Mama!..
Feeling it Today!!
Muscles 💪🏾 Burning 🔥

Donna-Marie

Danielle Salter

Jewel

Did this at home with modifications and woahhh mama that was a badass workout!

Amanda

Vanessa Bellido

Amara

Julia

My arms, shoulders, and lats are you kidding me!!! I’m a lot stronger than I ever imagined still doing the assisted pull ups but I am using a lot less weight as resistance.

bintou

Teresa

🙌🏾 2nd fav workout from BYB… Levelled up my weights today👊🏾🔥Loving the growth n’gains this program has shown 5 weeks in, feeling strong like Bull 😤 💪🏾 💪🏾 😜
@fitgurlmel… Your changing lives ❤️

Renee A Notice

Lifting more weight than before! This is very exciting!

Hilen

Samantha

Carol

Katie Stone

The behind the neck bar bell was a slow creep.

Josie

Anna Ramos

I may not get 2k but I’m 1000% getting huge 😂😂😂

Paris

Anna

Needed assist with those pull-ups, but they got done 💪🏽

Julissa

Soooooo satisfying to feel myself get stronger. I’m still not confident enough to do the pull ups. I’m very short and can’t reach them in my gym

Malory

Hybrid:
- Behind The Neck Press 4 x 10 
- Pullups 4 x max 
- Dumbbell Chest Press 4 x 12  
- Single Arm DB Row 4 x 12 each side
- Narrow Grip Lat Pulldowns 3 x 15
- Seated DB Shoulder Press 3 x 12 
- Barbell Bicep Curls 3 x 10 
- Standing Rope Tricep Extension 3 x 12

- Find a comfortable and safe position
- Lower the bar slowly behind your head
- Stop several inches from your neck
- Press barbell above your head to starting position

Behind Neck Barbell Shoulder Press

- 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

Pullups

- Begin by lying on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell Chest Press

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

- 12 reps each arm

Single DB Row

- Grab the V-bar with the palms facing each other
- Stick your chest out and lean back slightly
- Using your lats, pull the bar down as you squeeze your shoulder blades
- Pause and return to the initial position

Narrow Grip Lat Pulldowns

- 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

- 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

- 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

W5/D4 Hybrid

Daniela Crisan

Lisaura

Cool Down

Silvia

Yajaira

Alexandra

Warm Up

3rd time coming back to this program. Let’s go!

Ashley

FIRED UP and excited to tackle the rest of the program.

Rachel

Good to start again after a month break. Starting over

Kirsten

W1/D1 Legs

Hard🥵… Fibro flair up has me mentally & physically challenged 😩…  Took a few days off to rest , Dugggg deep n got it in.. Rinsed!!!

Nikaury

W1/D2 Back

Earlyyyyyy Morning workout… When you’re up and can’t sleep why not get it in…

Fast træning with super set only had 30 min

W1/D3 Legs + Shoulders

Alli

That was very difficult. I couldn’t do the rope extensions. My triceps said nope.

Sunceri

W1/D4 Hybrid

Hard!!!! Struggling mentally… Trying to get it in before another wrist surgery 😩..

W5/D4 Hybrid

Community

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