Name: Playbook - Melissa Alcantara - W8/D1 Arms + Shoulders
Uploaded: 2023-12-22T18:41:40.233Z
Duration: 60 min
Description: W8/D1 Arms + Shoulders

Day 1: Arms + Shoulders

- Hip Thrusts (barbell): 5 x 12, 10, 8, 6, 4 (make sure to increase the weight every set)

Superset:
- Smith Machine Drag Curls: 4 x 10
- DB Hammer Curls: 4 x 10

Superset :
- Arnold Press 4 x 12
- DB Lateral Raises 4 x 10

- Reverse Pec Deck: 4 x 20
- Standing Tricep Extensions (cable): 4 x 15

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

(make sure to increase the weight every set)
60-90sec rest

Barbell Hip Thrusts

- 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

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell Hammer Curls

Superset

- Start with your palms facing you
- Press the dumbbells above you 
- Rotating your wrists as you press up 
- Reach full extension and reverse the motion as you come down

Arnold Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Lateral Raises

-Keep your chin tucked
-Think about driving using your elbows and don’t bend at the lower back.

Reverse Pec Deck

- 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

W8/D1 Arms + Shoulders

Bwalya

such a great first workout to kick off the challenge

Taylor

W1/D1 Squats + Abs

I just died!!!! My soul has left the chat! Love you Mel!

Adriana

Crystal

Kayah

W1/D2 FTGM Upper Body Strength

Nancy

Steinunn

W1/D3 Recovery

Traci J

You’re wrong for that finisher Mel! 🥵

Jenna

W1/D4 Chest + Arms

Using my 20’year old daughters term….BRUHHHHH this was hard. I had to take breaks but I finished it and I’m proud of myself.

Amber

Had to modify a lot since I am trying to gain strength and endurance but I made it to the end.....crawling, but made it!

Ruby

W1/D5 Jumpman 23

Michelle

W1/D6 Recovery

My whole body hurts so GOOD👌🏽⭐️

Venesa

Lourdes

W1/D7 Deadlifts + Back

Melly

Needs more modifications for those with knee injuries

Loren

W2/D1 FTGM Cardio & Abs

Diana

Great workout. I’m back to being excited for my workouts again!! Perfect amount of time in the gym!

W8/D1 Arms + Shoulders

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