Name: Playbook - Alicia Erickson - Chest and Triceps Week 1
Uploaded: 2025-12-07T22:09:46.210Z
Duration: 30 min
Description: Chest and Triceps Week 1

Mama Wild

Janet

Im using your workouts to help me get ready to do my first spartan race 💪🏽🔥❤️

Jesenia Nieves

Awndrea

Naomi O’Brien

Lisa

Tabitha

Felt good! That last exercise was harder than I thought it would be, same with the dips.

Farah

Julie

Julie McLaren

Good workout. I have been doing the ladder for about 9 months and wanted something different so I was pleased with this. Very efficient and 30 minutes is best for me right now with job, schedule etc.

Brenda

Thanks Alicia!! My muscles are reminded of what they can do!!

Suzie

Loved it! Feeling those triceps today yay

Kass

Cintia

Amazing!! First session using your app and loved it ❤️

Alexandra

Needed an at home this morning... this was good.

Sarah

Jassiel 🪴

Miranda

Great workout for my triceps… gonna feel that one 😊

Jill

Kristina

Kirtlye

Marcie

Great workout! Arms are shaking and burning:)

Kendall

Audra

Jenny

Kathy

Araceli

Ann Leach

Cathy

My right arm shakes mad crazier than my left 🤔

Isabel

Amanda

Virginia

Marcia Benjamin

Sara

Ginny

Dumbell workout today was chest and triceps. Great workout!

Maureen

Feels nice to end a workout without elbow pain.

Nardy

I had to modify the exercises on an incline bench because I’m at home and don’t have an incline bench. My form was probably not the best, but it was a great workout.

Maggie

By the time I got to the last one, my arms were shaking. I could barely do 5 pounds.

Laura

Great! Hard enough to be tired but not overwhelming! Thanks!

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

Erica

Short and sweet. Justwhat I needed this week

Natasha

- Seated on an incline bench, hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell incline shoulder press

- Begin on an incline bench with arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell incline flies

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells down, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

Dumbbell close grip hex press

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

Chest and Triceps Week 1

Hard! But doable. Mostly. Feeling a lot of neck tension.

Michelle

Awesome. My gym at our apartment has limited weights. Nothing between 5 and 10. But today the 5s were plenty for most things and the 10s were almost too heavy.

Elizabeth

Burnnnnn…. First time lifting in a LONG time.

Nikki

Shreddy Shoulders

The last move, the video and the written description don’t match.  Also some voice over cues would be amazing.

Leslie

I am starting over on the dumbbells, I am not sure about operating the big machines yet! They're pretty intimidating!😁

Carrie Nunnally

Back Day!

Loved this one! First workout I tried on here

Alison

Great workout out however, for my 1st workout on this app that was “dumbbell only” I  wasn’t prepared for needing a bench and plate weight.

Melissa

DB Only - Glutes and Hamstrings! 🔥🔥🔥

Anja

The upper body workout is the same as lower body

Kristen

Warm Ups!!

Jayla

Pamela

Glutes and Hammies Week 1

Dianna

Great way to get ahead of Thanksgiving calories... lol

Quads and Calves Week 1

Eleonora

I am so happy I was introduced to you and this app!

Back and Biceps Week 1

It was amazing! Straight to the point so to speak! I just turned 46 and have been feeling like I missed my chance and you have shown me that it is only the beginning! Thanks for the motivation!!! 💪🏽

Allison

Shoulders Week 1

Easy peasy ~ I've worked out my whole life- been an athlete but feel very similar to your story... I'm now done having babies - pumped them out for the last 10 years I have 4 amazing kiddos) and ready to go at it hard and get my body strong and sexy with some kitchen abs - let's go! Thank you for the push!

Jennifer

Abs Week 1

Crystal

Glutes and Hammies Week 2

Love this one! Even saw some of my weight increase - except those skull crushers! 💀

Improved over last week!! That is exciting!!

Good, quick workout for these muscle groups this morning before I head to work.

Chest and Triceps Week 2

Amber

Just a quick one... oh well. Squats done.

Quads and Calves Week 2

Great quick one before company gets here. I have been absolutely worn down this week... it was something I could do.

Back and Biceps Week 2

Michelle Hay

Definitely seeing progress in strength and form 
Thanks

Shoulders Week 2

Great, love your workouts and your consistent inspiration!

Mary

Booo! I hadn’t realized I was supposed to be doing these 2 to 3 times per week! 😣 I’m on it now though 👍 🏃🏽‍♀️

Abs Week 2

I really had to talk to my self to do this today,so pleased I have buzzing 😊

Shirley

Glutes and Hammies Week 3

Felt easy today; I had to upgrade my weights in all my set… getting stronger Baby!💪🏻

Josiane

Chest and Triceps Week 3

Quads and Calves Week 3

Back and Biceps Week 3

Nicole

Audra Fortune

Shoulders Week 3

Holly

Abs Week 3

Montse

Glutes and Hammies Week 4

Chest and Triceps Week 4

Really good workout. I am in week 5 and feeling stronger each workout

I've been doing these workouts for a awhile now. Finally found something that works for me!

Tami Hernandez

Quads and Calves Week 4

Darlene

Back and Biceps Week 4

Just finished the 4 week Dumbbells Only program and it was the perfect kickstart for me. Ready to keep going! 

Any recommendations for the next program following the DB only program? Ready to kick it up a notch to finish the year strong. 

Thank you so much, Alicia!

Brandy F.

Just finished your first program. 2 weeks longer than planned but did it! After years of searching and trying all kinds…found the one for me!! Praise God!! Thank you! Can’t wait for the next!

Chest and Triceps Week 1

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