Name: Playbook - Alicia Erickson - Back and Biceps Week 1
Uploaded: 2025-06-09T02:27:02.210Z
Duration: 30 min
Description: Back and Biceps Week 1

Jenny

Sarah

Holly

Vanessa

Nikkii Leshok

Crazy week with work and add on the severe weather lost electricity but still push through this morning.

Donna

Emily

Love this workout- easy to follow and blasts the back and biceps 🔥gettin it done 💪

Deidre

Melinda

Colleen

My first workout so finding my way with the best weights. Really enjoyed it.

Sharon

Julie McLaren

Sara

Did this in the evening at home. Manageable amount of time. I feel accomplished.

Carol

Tammy

Michele

Nicole Doucet

Great set. Need to get heavier dumbbells for home

Jessica

Christie

I meant to hit all fives stars! So sorry!

Mindy Purcell

Ellen

Nichole

Sara Garcia

Denise deignan

Nicole

Really trying to get after it…I think I might need heavier weights but don’t want to injure myself…💗…

Heidi

Ruth Cleaver

Shirley

Nice workout! Love the details and the videos that loop so can follow along—especially the speed. Otherwise I go too fast. 😁

Andrea C

First workout with Alicia complete! Feels good to lift like I’m in a gym again while in the comfort of my home!

Rachel

Loved it. Used timer today (didn't even think about it until today). Love that it's there.

Heather

Joani

Kimie

So good. I felt that. Could go heavier in gorilla curls

Glory

Keli Vannatta

Great! Was a bit unsure which weights to use for the gorilla row 🫣

Maya

Feeling the burn great workout as always.

Veronica Brown

Geneva

Loved it!! I’m 37 and in perimenopause…my body changed so fast! It’s my first time lifting weights and starting to feel so good, like me again 🤍 Thank you so much!

Clairanne

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

- Bend over hinging at the hip
- Raise the dumbbells keeping your arms fully extended 
- Pause slightly at the top and come down

Bent over straight arm flies

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- With wide leg stance and a flat back hold a dumbbell in each hand
- Chest facing the floor
- Pull dumbbell towards the ceiling until your tricep is even with your back
- Slowly return to the floor and repeat on opposite side

Dumbbell gorilla rows (reps each side)

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

Back and Biceps Week 1

Great shoulder pump! I’ve done many apps and this is by far my favorite app for lifting!

Laura

Kasi

Shreddy Shoulders

I finally found workouts that fit into my life! I love your programs. Im so happy I found you! Im all in!

Tami Hernandez

Very easy to follow and love that you can track your weights!

Tracy

Back Day!

My hearts pumping, it feels good! Great workout!

Kari

DB Only - Glutes and Hamstrings! 🔥🔥🔥

I like to be talked through the exercise with a voice in real time or a voice over

Lorna

Elicia

Warm Ups!!

Are there other options for the last exercise?  I couldn’t figure out how to do it at my gym.  Where to hook it or how else to do it.

Tiffany

Dawn

Rita

Glutes and Hammies Week 1

I thought I was doing progressive overload in my previous workouts….but now I know, I either was not, or was doing it wrong.  Looking forward to seeing results!

Jenni Phelps

Great😃 I'm going to need to adjust my weights, up in some cases down in others. I only have 8 # or 15# weights. Could have used some 10#.

Barbra

Chest and Triceps Week 1

Denise D

Week 2,Day 2. Feeling some burn! Still loving it! ❤️🫶❤️

Love these quicker workouts I can do at home.

Stacy

Quads and Calves Week 1

Feeling great and seeing results! Increasing weight some as well on different sets. 🔥

Great first week as a beginner doing Dumbbells Only program!

Bobbi

Awesome shoulder workout while on vacation before excursions.

Shoulders Week 1

Like adding this to the end of strength days!

Abs Week 1

Jen Chalmers

Good! Hope to improve on deeper moves☺️

Glutes and Hammies Week 2

That was a tough one today!! Increased weights on all exercises and pushed through!

Chest and Triceps Week 2

Katie

Killer calf burn at the end - great workout 💪

Quads and Calves Week 2

Back work is my favorite!! Went up in weight for every exercise!!🙌💪

Love seeing progress and increasing weights!

Back and Biceps Week 2

Did not want to do it but so glad I did!!

My shoulders are burning. Haven’t up my weights from last week, still making sure my form is good

Shoulders Week 2

Abs Week 2

Really don't like this one.  Look forward to next weeks

Farhana

Glutes and Hammies Week 3

Arms are shaking!!! Love it and went up n weight for all exercises!! Pushed myself with this one. 🙌

Alisha Bowker

Chest and Triceps Week 3

Loveeeeee!!❤️ I am really starting to like working legs!🦵

Week 3 for this one in the books! Feeling and looking stronger! 💪

Lauren

Quads and Calves Week 3

Went up in reps or weight on all but hammer curls.

Back and Biceps Week 3

Shoulders Week 3

Abs Week 3

Went up in weight on some instead of reps for time reasons.

Glutes and Hammies Week 4

Chest and Triceps Week 4

🔥🔥🔥 I’m a little sad I’m only a few days away from completing this program. I’ve loved it! Week 4 calves on FI-YAH! 🔥

Back and Biceps Week 1

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