Name: Playbook - Melissa Alcantara - W8/D3 Legs & Shoulders
Uploaded: 2023-12-22T18:41:40.097Z
Duration: 60 min
Description: W8/D3 Legs & Shoulders

Hit 2 new PRs tonight, LFG!!🙌🏿 🔥 🔥

Angelica

Konstance

Alana

Fatima

Sandra

Lakeli

The stair stepper is your bitch, or you’re the bitch on the stair stepper.

Hilary

Yokaira

Dilara

Rita

I did some lower back exercises instead of hamstring curls, because it prevent from back hurting when lifting heavy

Neyruz Eagan

Candis

Annah Ombwori

Rosa

Daniela Crisan

Loved the workout legs and shoulders sore but love it

Jewel

Ah, I did this yesterday but didn’t log it in! I love these sessions where first you do one muscle group and then you move to another. Loved doing legs and then a bit of shoulder!

Taija

Donna-Marie

I was going to skip today and rest… My brain said get the Fk up while my body was saying,  lay the Fk down… I got up and did the damn thing, it was like I was in a whole new body and mind set once I got in the gym…  With @fitgurlmel & music in my ear I was like a beast getting through the workout… NO REGRETS!!! Get the FK UP and just move💪🏾💪🏾

Renee A Notice

Jake

I added extra weight this week. My legs are looking different for sure 🤗

Vanessa

Yajaira

Leila

Those 100 hamstring curls at the end were evil! I loved it! Feeling that burn

Lindsey

Dagmara

My squat game has gotten so much stronger just by being consistent with this program. TYSM!

Samantha

Jessica

Bryleigh

Legs & Shoulders
- Smith machine sumo squats: 4 x 10
- Hamstring curl machine: 4 x 12-15
- Hip thrusts banded: 4 x 12-15
- Wide stance leg press: 4 x 15 (fluid reps)
- DB front raises: 4 x 12-15
- DB lateral raises: 4 x 12-15

Finisher: 10 min stairmaster + 100 banded hamstring curls

- Start with a wide toed out stance
- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

Smith Machine Sumo Squats

Complete 12-15 reps
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring Curls

Complete 12-15 reps
- With a band above your knees
- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling, squeezing your glutes 
- Lower down towards the ground and repeat

Banded Hip Thrusts

- Place feet wider on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Wide Stance Leg Press (fluid reps)

Complete 12-15 reps
- Raise the dumbbells until you reach shoulder height
- Lower with a slow and controlled movement

DB Front Raises

Complete 12-15 reps
- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral Raises

Stairmaster

- Anchor band to surface
- Lie down the floor face down and place band around your heels, ankles flexed
- Bring your heels towards your glutes engaging your hamstrings
- Come back in a controlled motion
- Make sure your hips stay on the ground

Banded Hamstring Curls

W8/D3 Legs & Shoulders

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

Stephanie

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?

Raluca Maria

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 🥵

Nicole

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

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

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

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.

W8/D3 Legs & Shoulders

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