Name: Playbook - Melissa Alcantara - W7/D3 Back & Triceps
Uploaded: 2023-12-22T18:41:40.014Z
Duration: 60 min
Description: W7/D3 Back & Triceps

Angelica

Yajaira

Alana

Rita

Gabe

Nicole

Killer! Always takes me much longer than 60 minutes

Stephanie

Danielle

Thanks i can definitely feel that burn in my triceps

Joeddan

Jackie

Tiffany

Killer workout 💪🏽❤️
Second week back from getting sick and I feel like I’m back

Yaney

Bomb ass feeling!!! Can’t feel my arms.

Teresa Alvarez

Candis

Deborah

Annah Ombwori

Rosa

Jewel

Daniela Crisan

It’s so good to be back on track. I’m happy to start to feel like myself after being sick. This is part of my daily routines now and a break is a break out of thr new normal. ♥️🙂

Taija

W7D3
#ba2
Still diggin deep🎉!
Appreciate the guidance, skilled instruction, straight forwardness of FITGURLMELAPP!
No frills only THRILLS!
All I have to do is show UP and rockit!
Life is what I make of it!
 #warriorspirit
#fitgurlgang
#nevergiveup

Dolores “Doe” Restrepo Macias

ALL DONE!!!..
Amazing workout 🏋🏾‍♀️ 
Thanks Mel..❤️😘

Donna-Marie

Raluca Maria

Late night @firgurlmel BA2.0 workout it is…. By any means necessary!!!! Never too late for a good sweat…

Renee A Notice

that was brutal, i can’t feel my arms!! 💪🏼💪🏼

Randi

Vanessa

Jenna

Francesca

The app kept crashing today 😳 but I finished!

Leila

The lifting was great, but I’m having such a hard time being able to run two miles without walking/stopping

Kelsey

Starting to get tilted doing the same things week after week

Jessi

This was hard! I did a few extra sets at the beginning to be able to lift really heavy for the first exercise. The run was tough and awesome 👏🏽

Victor

Always a better day after the workout 💪🏻😘❤️

Valerie

Hard!  Triceps failed on last set. Love it!

Hard. But the good kinda hard. I can feel my muscles growing. Eeek 🥵🥰🔥

Negin

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 Extensions

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

W7/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

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

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

W7/D2 Chest & Biceps

Ana Diaz

W7/D4 Legs

Awhina

Dilara

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!

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!

W7/D3 Back & Triceps

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