Name: Playbook - Melissa Alcantara - W9/D4 Chest + Arms (charms)
Uploaded: 2023-12-22T18:41:40.210Z
Duration: 60 min
Description: W9/D4 Chest + Arms (charms)

Alana

Dolores “Doe” Restrepo Macias

Musonda

Not gonna be able to use arms tomorrow! I definitely pushed myself and increased weights 💪🏼

Sonia

Brittany

My arms are absolute jello, but in the best way

Mindy

Stephanie

Lara

Felt it today and I'm gonna feel it tomorrow even more

Alex

Rebecca

Lisa

Tatiana Onzaga

Maria

Sabrina

This felt endless, lol, but we did it!🙌🏽

Yvonne

Gella

April Fulton

Patricia

Melissa

💫🙌🏽🏋🏾‍♂️🐲💗🎉!

Got the shakes from those skull crushers in my triceps had to push through them

Jennifer Galo

Nicole

Yajaira

Addy

Leslie

Jenna

Butt & triceps blown away 😤🔥💪🏼

Milina Lubneva

It was great! I combined a couple of the sets into supersets in the interest of time and being able to use gym equipment when it was available. 🤓

Arms and chest are sore! Ready for a massage. 😊

Jennifer

Holly

Ashley

Caroline

Anita

Forgot to complete this ugh but wow is my chest sore today😅

Anna

Emily

Day 4: Chest + Arms (charms)

- Hip Thrusts (barbell): 5 x 12, 10, 8, 6, 4 (make sure to increase the weight every set)
- Incline Dumbbell Chest Press: 4 x 10
- Smith Machine Flat Chest Press: 4 x 12
- Bicep Curls (barbell): 4 x 15
- DB Incline Curls: 3 x 10
- DB Overhead Tricep Extensions: 4 x 10
- DB Skull Crushers: 3 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

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline Dumbbell 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

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps
- Return to the initial position with a controlled movement

Barbell Bicep Curls

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Incline Curls

- 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 Extension

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

Dumbbell Skull Crushers

W9/D4 Chest + Arms (charms)

Gaelle5

Josie

W1/D1 Squats + Abs

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 ! 🥹

Megan

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 💪🏽 😁

W9/D4 Chest + Arms (charms)

Community

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