Name: Playbook - Melissa Alcantara - W9/D4 Back, Triceps & Shoulders
Uploaded: 2023-12-22T18:41:40.148Z
Duration: 60 min
Description: W9/D4 Back, Triceps & Shoulders

LFG! 🥵💪🏿 Lateral/ Front DB Raises were killer!

Angelica

Allison

Rita

Alana

Felt strong today! Loving the new 9 week circuit.

Stephanie

Never thought I’d love training back 🤌🏽

Holly

Kristie

After 3 weeks of asthmatic bronchitis I’m so happy to be back in the gym. I modified todays workout in order to not exacerbate my lungs but so happy to be here.

carena sawyer

Man... did not want to workout today... but I DIDDATT

💪🏾 those lateral raises get me EVERY time! 🥵

Grey

Ella Cama

Anna

Candis

Jewel

Omg, by far one of my absolute favourite workouts!!!!

Taija

Dolores “Doe” Restrepo Macias

Whoa Mama!..
Loved this one. 
Feeling high ⭐️

Donna-Marie

Been out for over a week and it felt soooo good to be back & start grinding again!

Sonia

Fkn Amazing!!!!  My consistency differs from the norm…. Chronic muscle/joint pain prevent me at times from working out daily as I would like.. I’ve learned through @fitgurlmels programs that fitness it is not a race nor a competition, it’s a life style & you get out what you put in.  Put in the work today!!!! BA2.0 got the muscles poppin & I’m lovin it 💪🏾💪🏾

Renee A Notice

Lena

This has been my favorite upper body day, it was genuinely fun and challenging, and I felt so swole.

Francesca

Today was hard but I left with a smile. Thankful for today.

Leila

Jenna

I am in tears!!! The emotions I feel today because of you Mel! You have made me want to become a strong better version of myself an today I felt that change power through me! Your a blessing to so many and your saving lives!!!! Thank you my SHERO FOR LIFE!

Lisa

Run was So Goooood at the end! Thanks Mel

Good days start with a FitGurlMel workout ❤️

Valerie

Bryleigh

Back, Triceps & Shoulders
- Pull-ups (machine assisted): 4 x 12 
- Smith machine bent over rows (underhand): 4 x 12
- Straight-arm lat pull downs: 4 x 12
- Machine dips (assisted): 4 x 12
- DB shoulder press: 4 x 12
- DB front-to-lateral raises: 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

- Hold the bar just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Assisted Pullups

- Hold the bar with underhand grip
- 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

Smith Machine Bent Over Rows (underhand)

- Lean forward from the hip, keeping your back straight
- With your arms straight, pull the bar down to your thighs
- Pause at the bottom of the motion, squeezing your lats
- Return to the starting position without allowing the weight to fully rest on the stack

Straight Arm Lat Pull Downs

- Begin with hands on the bars and kneeling in the pad
- Lower down until your arms are bent to 90 degrees
- Extend elbows to lift back up

Assisted Dips

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

DB Shoulder Press

- Raise the dumbbells until you reach shoulder height in front
- Lower with a controlled movement
- Raise the dumbbells laterally to shoulder height
- Lower with a controlled movement

DB Front to Side Lateral Raises

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

W9/D4 Back, Triceps & 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

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?

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

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

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

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.

W9/D4 Back, Triceps & Shoulders

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