Name: Playbook - Melissa Alcantara - W7/D2 Chest & Biceps
Uploaded: 2023-12-22T18:41:40.003Z
Duration: 45 min
Description: W7/D2 Chest & Biceps

Allison

Alana

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

Rita

Beautiful! Seeing every angle of muscles popping out is motivating. Seeing the strength but also challenging myself to go slow and steady. That’s when the pump goes in overdrive. 
This is a good short and sweet workout. Good pump good sweat

Stephanie

So happy I won the war over my mind today🙌❤

Holly

Sharen

Week 7 Day 2! After my workout was cut short yesterday it was nice to get a full workout in today!

Shannon

20 minutes were KILLER!!! Wish there was more chest felt like a Bicep day

Grey

The stair master at the end killed me lol

Jackie

I am so sorry extremely proud of myself. Thank you Mel!

Makanani Mersberg

Mildred

Candis

Amanda

Josie

Nicole

Jewel

Daniela Crisan

Getting gently back on it after being sick for 1,5-2 weeks. Really really missed it and couldn’t wait to feel safe to start working out again. This has become part of my life. ☺️💕

Taija

W7D2!
Incredible training!!
Got it DONE!
#ba2

Dolores “Doe” Restrepo Macias

Done and BUSTED!!..💪🏾
Great session!..
Thanks Mel 🙏🏾

Donna-Marie

Raluca Maria

Renee A Notice

Jake

Jenna

You’re crazy and I love it! Great workout!

Leila

Victoria

I prefer when the workout has more of a variety and I felt like I was doing 90% curls today. I guess it's good to focus on muscle groups but when I'm trying to increase weight it gets mentally and physically tough knowing I have 200 more curls to go 😅 still a great workout tho!

Darci

Transformation Tuesday with My FitGurlMel ❤️ Chest and Shoulders Day 💪🏻

Valerie

I liked that little giggle in the pec deck clip but I’m NOT laughing right now!! I’m barely typing this 🤣🤣🤣

Ate too little before the workout and I felt a bit weak lifting those weights but still got it done!

Vanessa Bellido

Dagmara

Chest & Biceps
- Barbell incline chest press: 5 x 10
- Seated chest fly (pec deck): 4 x 12-15
- Smith machine drag curls: 4 x 12-15
- Barbell bicep curls: 12-15
- Straight bar bicep curls: 4 x 20

Finisher: 20 min stairmaster on level 6

- 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

Barbell Incline Chest Press

Complete 12-15 reps
- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec Deck

Complete 12-15 reps
- Keeping shoulders, hips and knees inline
- Curl the bar up, bringing your elbows back
- The bar keeps contact with the body at all times
- Lower the bar the same way

Smith Machine Drag Curls

Complete 12-15 reps
- 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

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight Bar Bicep Curls

Stairmaster

W7/D2 Chest & Biceps

Kim Shampine

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

Heather

Smriti

Built Aesthetics 2.0 Frequent Asked Questions

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!

Angelica

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

Musonda

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

Alexandria

W5/D3 Back & Triceps

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

Yajaira

W7/D3 Back & Triceps

Ana Diaz

W7/D4 Legs

Awhina

Dilara

W7/D5 Shoulders & Abs

W8/D1 Legs

Vanessa

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!

W9/D4 Back, Triceps & Shoulders

It was legs day fo sho 🦵🏼🦵🏼🦵🏼🔥🔥🔥🥵🥵🥵 lounge squat lounge 😅

Ashley

W9/D5 Legs

This was serious 🥵. I normally do my kickbacks after my warm up bc I'm already on the floor. PRO TIP: Don't be like Angel 😩😂. I built up a good muscle "pump" in my lower back and it was HARD getting through my sets of squats! Good lawd! Do your squats first!

Sasha

Lou Forsyth

W10/D1 Legs

This was a good one! I Like that we're hitting multiple targets in one session!

I did not want to walk into the gym this morning but this was so good!! It’s always a perk to see the physical gains in the mirror.

W7/D2 Chest & Biceps

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