Name: Playbook - Melissa Alcantara - W8/D7 Deadlifts + Back + Chest
Uploaded: 2023-12-22T18:41:40.185Z
Duration: 60 min
Description: W8/D7 Deadlifts + Back + Chest

Alana

So happy i got it done on a Saturday mid day when it was busiest 😌😅

Morgan

Lauren Kaita

Mindy

Brittany

Musonda

Zindzi DeFreitas

Finally did the right number of pull ups!

Rozita

Missy Harwood

Lisa

Tatiana Onzaga

Did this after the ab and band workout… goodbye arms. 🥵🔥

Yvonne

Sabrina

Megan

I hateeeeeee those push ups aaarrrghhhh 🥵🥵🥵🥵💪💪💪💪

Alena

Always love this workout. My upper body is done!

Ashlee

Dolores “Doe” Restrepo Macias

Agnes

Stephanie

Kathryn

Hate it here. Getting over this cold/flu blows

Rachael Inzer

Arms are gone it’s been a while since i did bench press definitely feeling much stronger on those my arms didn’t give out until the last set on the superset 🔥🔥

bintou

Did not feel like working out at all today after a long day, but managed to get it done and show up for myself. You never regret a workout 🏋🏽‍♀️❤️

Ivory

Anita

Leslie

Yajaira

Addy

Woah mama… really pushed myself today and got some good PR’s 💪💪💪

Nicole

Added more weight. I’m excited about that!!

Jennifer

Holly

Dead chest today, shakyyyyyy😰😤🔥🔥🔥

Milina Lubneva

Ashley

Couple days off from Thanksgiving.. feels good to be back

Mariah

Had to jump around due to internet issues, but this was really brutal!

Emily

Day 7: Deadlifts + Back + Chest

- Deadlifts (barbell): 5 x 12, 10, 8, 6, 4 (make sure to increase the weight every set)
- Pull-ups (optional assisted pull-ups): 4 x 10
- DB rows: 4 x 12
- Incline Barbell Chest Press: 4 x 10

Superset:
- Smith Machine Flat Chest Press: 4 x 12
- Push-ups (optional knee push-ups): 4 x 10

- 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

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

Barbell Deadlift

- 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

Pull-ups

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB Row

- 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

Incline Barbell Chest Press

- Grip the bar just outside the shoulders
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Smith Machine Flat Chest Press

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push-ups

Superset

W8/D7 Deadlifts + Back + Chest

Gaelle5

Josie

W1/D1 Squats + Abs

Sonia

W1/D2 FTGM Upper Body Strength

This was much needed I’ve always loved Mel’s recovery days 😍

Niheves

W1/D3 Recovery

W1/D4 Chest + Arms

“You pressed play for a reason” needed that ! 🥹

W1/D5 Jumpman 23

Rosa

Kurstein

W1/D6 Recovery

I just love Mel's workouts. They are challenging, but they make me feel so strong 💪🏽 😁

W8/D7 Deadlifts + Back + Chest

Community

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