Equipment*-Dumbbells (8, 10, 12, 15, 20, & 25’s), pull-up bar with or without assist (I use an assist band but you can use a chair, too). I try to use minimal assist (of course). Ain’t gonna happen. I'm here to help you make your home workout the best part of your day. While you are still in the up position, move your body to the right, then to the left, then OUT (meaning while your still in the up position, push your body out then back in), then come back in and drop down for 1 rep. Great Stuff! This is a great workout for women. I did maybe 4 of these WITH HELP. Towel Pull-Ups (MOD) - R 21 14. Girls, you can (and should) do this workout, too. Title: P90X_workoutLog.FH11 Author: sgrella First off, I love the P90X Shoulders and Arms workout.It is probably one of my favorites. I know your lying but whatever. Open Arm Curls Static Arm Curls Towel Pull-Ups Congdon Locomotives Crouching Cohen Curls One-Arm Corkscrew Curls Chin-Ups Seated Bent-Over Back Flys Curl-Up/Hammer Downs Hammer Curls Max Rep Superman In-Out Hammer Curls Strip-Set Curls . Keep your back flat and try not to bounce. the website for women who exercise at home, Sign up for our free 5-day workshop to set up a home workout plan you'll love, S1 Ep.12 The Piyo Program--Don't Make This Mistake if You're Thinking About Trying it Out, S3 Ep.7 An Honest Review of Les Mills on Demand (I wish I'd tried this sooner! Girls, if you’re still shopping for weights check out these colored dumbbells. Here’s a reminder of what the entire P90X series is about: Let me tell you exactly what you’ll need to do P90X Back and Biceps…. I like this exercise, its something I have never thought of but it works. I use my 15’s and squeeze out 10-12 reps for this one. For example, the set 1 arm routine has: in & out bicep curls, full supination concentration curls, static arm curls, and crouching Cohen curls. No surprises here. Tony goes a little fast for my taste on this exercise. Congdon Locomotives - R 40 - W 25 15. P90X Back & Biceps is also in the library of workouts of a Beachbody on Demand membership. In And Out Biceps Curls; 2 Arm Triceps Kick Back; Deep Swim Press; Full Supination Curls; Chair Dips; Upright Row; Static Curls; Flip Grip Triceps Kick Back; Extension And Abduction Flys; Congdon Curls; Dips This is an exercise where it’s best to have actual weights. P90X Back and Biceps is another workout that you start doing during the second phase if you are following the classic or the doubles version of the program. I’ve never done that before but I’m sure it works fine, just make sure you stop when you’re tired so you don’t flip your chair. You are going to do 16, so 4 on each side, then switch. Your arms will feel pumped up to the size of bowling balls at this point. I still get in the 40 reps but I finish after the group. Static arm curls" there's a really aggressive cut. Doing these with resistance bands sucks. P90X Shoulders & Arms is for your biceps, triceps, and shoulders There are 5 sets of three exercises. Extend arms … In the final exercise of this DVD, all cards are showing. Your arms are going to burn after (and during) this workout. Grab a weight that is relatively light for what you would do in a normal arm curl. For this review I’m not going to go into describing the exercises if I already have in previous reviews. This exercise also hits the brachioradialis (forearm). The main part of the workout is about 40 minutes, and then a quick 2 and a half minute cool down and … Back and Biceps consists of 24 exercises. Do this workout and over 100,000 other workouts in Workout Trainer for iOS & Android by Skimble. This starts out just like the other DVDs in the warm-up. The deep swimmers press meshes the biceps curl and shoulder press into one complex movement. Flip-Grip Twist Kickbacks. The GUNZ!!!! In & Out Bicep Curls Two-arm Tricep Kickbacks Deep Swimmer’s Press Full Supination Concentration Curls Chair Dips Upright Row Static Arm Curls Flip-Grip Twist Tricep Kickbacks Two-angle Shoulder Flyes Crouching Cohen Curls Lying-down Tricep Extensions In & Out Straight-arm Shoulder Flyes Congdon Curls … Good! ... About a month ago I decided to start P90 based some other posts on reddit. Read, Beachbody on Demand–5 Reasons to Give it a Try, for answers to all your questions about the program. Basic and … I bet you can’t guess what the difference between the regular lawnmower and the elbows-out lawnmower is? I can only do about 8. This is fine on trap day just not today. Static Arm Curls - R 6 . Open Arm Curls [53 sec]: Stand straight, and do curls, palms facing toward the front, curling up on the outside. Then hold that one halfway and do reps with the first arm. A straight up pull-up with a towel in one hand. This relatively-short (51-minute) program was, to put it mildly, a killer. Hey, same rules apply as the exercise above. Back and Biceps is just ONE of the routines in the P90X program. Open Arm Curl. In this review I share with you the dumbbells and number of reps I do for each exercise. If you’re using an assist band (like I do) to do the pull-ups make sure you switch feet every now and then. I do 12-15 reps with my 15’s. Go get a cup of tea because we may be here for awhile. The Important Stuff about P90X Back & Biceps, Main Workout (The Exercises in P90X Back & Biceps), on P90X Back & Biceps: All the Details (A review). dumbbell and do 10-12 reps. You’ll be tempted to yank the weight up but that’s not right. Post was not sent - check your email addresses! Go get it in my Beachbody web store. Focus on form so that every rep counts. dumbbell for this exercise and my goal is at least 12 reps. Static Arm Curls Everybody’s goal is 16 reps for this exercise so I only use 10 lbs. Reverse-grip barbell rows are third in this back arsenal, and my back is already pumped, so only one warm-up set of 15 reps is needed. W 15 13. I may do the P90X+ . *These are the weights I use. P90X Day 31: Back & Biceps + Ab Ripper X Just as I was starting to think I could hang with Tony and his cohorts as they cranked through the P90X videos, they threw me for a loop with Back & Biceps. Static Arm Curls. Crouching Cohen Curls. Round 4. Here you start with as much weight as you can and start curling. This attacks your biceps from both angles. While seated, bend over so you’re just slightly over your waist. ... Static Arm Curl 1 minute Flip-Grip Twist Triceps Kickback 1 minute Rest 1 minute Set 4: 2 rounds Seated Two-Angle Shoulder Fly 1 minute Crouching Cohen Curl 1 minute … If you can borrow a few videos from someone that already has P90X then, Back & Biceps is one of the ones to try out. By now it’s almost routine. Required fields are marked *. I'm Mickie —your friendly home exercise guide. You can print this summary out to use as reference. Got it? Lying Down Tricep Extensions. Crouching Cohen Curls - R 15 . I tweaked my lower back this morning doing Congdon Curls (this is my 2nd week of P90X). Another good DVD, not nearly as hard as yesterday’s workout, but effective none the less. The band will still get you results! The key here is to fly out. Beachbody on Demand–5 Reasons to Give it a Try, Be a Tough Mudder Without Ever Going to a Gym, A Review of Insanity Max:30 Sweat Intervals (This is Serious Cardio). Enroll in our 5-day workshop and create a home workout plan you'll actually want to do using free streaming workout services and no equipment. Do them until you can’t do anymore. It’s a pain to mess with the towel and the assist band. I know one for sure in P90X Arms and Back where Tony says "static arm curls, stotic? Buy Beachbody’s P90X as a gift for the man in your life then ‘borrow’ it for the next 3 months. Unfortunately, I will have to use bands instead of a pull up bar. I use my 10’s here and do at least 12 reps. Make sure you’re doing the full rotation. People with back issues should avoid this exercise, as doing it without the proper technique may cause back injury. With some of the most advanced bicep and tricep moves backed by years of scientific reseach, you are getting some of the most functional fitness application with the P90X arm … This is the last of the regular P90X DVD’s. Worried that lifting weights will be boring? I’d recommend you keep stretching your back out a few more minutes on your own. P90X Back and Biceps Workout. dumbbells until you’re familiar with it. I didn’t realize how many styles of bicep curls there were until I did them all in this one workout. Notify me of follow-up comments by email. Join Me. It’s so hard (nearly impossible) to find a band that’s the right resistance for every exercise. You’ll be doing curls with palms facing toward the front, curling up on the outside; Static Arm Curls … I go up in weight for hammer curls. Just like a corkscrew twist, you do bicep curls while corkscrewing you arm. I forgot about this workout. Nothing really to explain here. I always forget how bad I am at pull-ups until I do this program. Flip Grip Twist Kickback [48 sec]: Bend over, flat back, and hold the weighs below you with elbows locked into your side. Interested? If you don’t have a pull-up bar, that’s where I’d focus your band work. I use my 12’s and do 12-15 reps (12 lb. Create a home workout plan you'll actually want to do in just 5 days! Remember to read to the end of this post for details on every exercise as well as links to a few places you can compare prices on this video 🙂. You do a total of 16 curls. P90X Reviews: Back and Biceps This workout is approximately 51 minutes in length. It's sore, but not debilitating. Crazy 8's (just like Static Arm Curls from P90X Shoulders & Arms, but you do 8 bicep curls before switching to the other arm, and each arm goes twice, for a total of 32 curls while the other arm is held at a 90-degree angle); Back Forearm Curls; Hammer Curls; Tricep Throws; Crazy 8's (again) And that's it. Tony Horton runs you through about a 2 and a half minute warm up, followed by a stretch which lasts just under 7 minutes. You do them all and then repeat them. Very effective move for targeting the whole arm. P90X Back & Biceps–It’s NOT Just for Men. It’s a great program to incorporate into your Tough Mudder (or other obstacle course) training. … Then hold that one halfway and do 4 reps with the first arm. I use my 15’s. Congdon Curls. If you have dumbbells use those instead. dumbbells are my Go To weight for most curls). This is the same thing as heavy pants that we did in Chest & Back. Be forwarned…If you cant handle sarcasm, you dont want to read this post…I warned you! Bonus Round. Sorry, your blog cannot share posts by email. For this bicep exercise I use 15’s and do 10-12 reps. These are the same thing you did in Shoulders & Arms day. These are the same thing you did in Shoulders & Arms day. You already did these on Superman / Banana on Core Synergistics and Cardio X day. Basic and effective. This is a nice stretch segment (I always forget about my neck). Get in a dead-lift stance. We have done plenty of these in the Chest & Back workout. These are on the floor. Use the weights I do and you’ll slim and tone your physique. You do these till you can’t do anymore. And I hope you love Shoulders & Arms as … I use my 12’s for these and do 10 (that’s 20 reps total). Static Arm Curls [58 sec]: Stand straight, hold one weight half way and do 4 curls with the other. I use a 25 lb. I have been blessed with the gift of good health and want to share it with you. You may want to go heavier (or lighter). Ladies, are you worried about bulking up? Static Arm Curls 1 minute Rest 45 seconds Set 2: 1 round Towel Pull-Ups 1 minute Congdon Locomotives 1 minute Crouching Cohen Curls 1 minute One-Arm Corkscrew Curls ... P90x: Ab Ripper X Intense 17 mins Core Insanity (Pure Cardio) Intense 40 mins P90 Cardio X Intense 40 mins Spinning Intense 45 mins I get out my 8, 10, 12, & 15’s for this last exercise. I put my feet side by side for this exercise instead of staggered. What you doing here is doing a set of bottom-half curls for 7 reps, the immediately doing top-half curls for 7 reps, then followed by a full set of curls for 7 reps. You do bicep curls, but just as the title says, you go across your body, do both sides and proceed, This was described in the Chest, Shoulders and Triceps Review. P90X Congdon Curl. Guess what? You will complete 16 total curls (8 each arm) while one arm is static at a 90 degree elbow bend and the other arm is completing curls (4x4 rep sets). And the results are worth it. I don’t use a towel to do this. Hurt my lower back doing Congdon Curls - stay with Yoga tomorrow or take day off? P90X Day 31: Back & Biceps + Ab Ripper X. Week 3 - Reps 10 - Weight 12.5 lbs. Each exercise takes between 30-60 seconds, and about a 8-15 second rest in between. Do P90X Shoulders & Arms. I usually choose the wide grip for these and my goal is 10 (but I don’t always get there). 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