Name: Playbook - Alicia Erickson - Back and Biceps Week 3
Uploaded: 2025-06-09T02:27:05.970Z
Duration: 30 min
Description: Back and Biceps Week 3

Holly

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

Sara

Heather

Love, love, love the time frame of this program!

Julie McLaren

Shirley

Ellen

Yessss! Week 3, heavier weights. 💪🔥 Felt good!

Lauren

Heidi

Rachel

Jenny

Loving this one and added more weights and reps this week! Biceps growing!!🥰

Geneva

Harley

Devyn Rose

Loving and look forward to these workouts!! 🥵

Angela

Karin Hug

Week 3!! Time to work on going heavier with your weights!! If you cannot go heavier, focus on being able to complete a few more reps!

- 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 3

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

Sarah

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

Back and Biceps 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.

Donna

Shoulders Week 1

Colleen

Like adding this to the end of strength days!

Abs Week 1

Jen Chalmers

Good! Hope to improve on deeper moves☺️

Janel

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 💪

Deidre

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!!

Emily

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

Sharon

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

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

Quads and Calves 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 3

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