Workout with Mel

Chest, Triceps, and Calves

Me and Mel WorkoutThis morning was the first time I got to workout with my daughter Melanie. She’s 15 and trains some at the Powerhouse in Pensacola with her friend.  She’s been with us for her Spring Break. I woke her up at 5am and she was ready to train.

We did chest, triceps and calves this morning. The training volume wasn’t as high as I normally go but I expressed to her the importance on focusing on the muscle when you’re training rather than just lifting weight from point A to B. She gets it and we both walked away with a solid pump.

Chest Workout

Bench Press: 4 sets x 10, 10, 8, 5 reps

Dumbbell Press: 3 sets x 8 reps

Dumbbell Flyes: 3 sets x 10 reps

Triceps Workout

Cable Pushdowns: 3 sets x 10 reps

Seated Overhead Extensions (machine): 3 sets x 12 reps *drop set at the end

Calves Workout

Standing Calve Raises: 3 sets x 12 reps

Seated Calves Raises: 3 sets x 12 reps



I started her out with Hammer Strength press while I did bench press. I would do a set and then come spot her. From there, we trained together. We hit some dumbbell presses and flyes.

After chest, we hit some triceps followed by calves. The cable pushdowns were done with extremely strict form. We both did a drop set on the last set of the seated overhead extensions. We hit a couple of sets of calves and went home and made our protein shakes!

Train with Passion,


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