In the video, he does 8 reps, then drops down 5lbs and does 8 more. 2 Comments on P90X Back & Biceps: All the Details (A review), Your email address will not be published. The single mission of this website is very simple: Get You In Shape. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. Use the weights I do and you’ll slim and tone your physique. I do 12-15 reps with my 15âs. 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. If youâre barely sweating it doesnât mean youâre doing anything wrong. Well, I'm doing P90X, so in an arm workout the biceps come up about every third exercise. There are 24 exercises in this workout that focus on either biceps or back muscles. Do P90X Shoulders & Arms. I tweaked my lower back this morning doing Congdon Curls (this is my 2nd week of P90X). I switch hands half-way. I like this exercise, its something I have never thought of but it works. Read, Beachbody on Demand–5 Reasons to Give it a Try, for answers to all your questions about the program. We have done plenty of these in the Chest & Back workout. Side Tri-Rises. This is an exercise where it’s best to have actual weights. Post was not sent - check your email addresses! You may want to go heavier (or lighter). In & Out Straight Arm Flys. 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 Everybodyâs goal is 16 reps for this exercise so I only use 10 lbs. By now you already know how to do this move. Just like a corkscrew twist, you do bicep curls while corkscrewing you arm. dumbbell and do 10-12 reps. Youâll be tempted to yank the weight up but thatâs not right. 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 … The warm-up is about 2 minutes of aerobic moves and then 6 minutes of stretching. And then repeat this entire sequence. It's sore, but not debilitating. Extend arms … Lying Down Tricep Extensions. Do them until you can’t do anymore. dumbbell for this exercise and my goal is at least 12 reps. Third set of biceps exercises: Open Arm Curls. Hopefully will still get some benefit. I go down to a 10 lb. As a result, you’re able to work all the major muscles in your upper arms just by doing one exercise. Itâs so hard (nearly impossible) to find a band thatâs the right resistance for every exercise. Static Arm Curls - R 6 . 14 BICEPS - Static Arm Curls. Static Arm Curls Everybody’s goal is 16 reps for this exercise so I only use 10 lbs. Static arm curls" there's a really aggressive cut. Don’t get cocky but, yes, you’re a badass. A straight up pull-up with a towel in one hand. Itâs a great program to incorporate into your Tough Mudder (or other obstacle course) training. Bonus Round. Variety is what keeps this routine interesting. Your email address will not be published. This is fine on trap day just not today. This will be the first time in your life you’ll be happy to be told to do a chin-up (because your biceps will be quivering and need a little break), This is a traditional chin-up with reverse grip. Sometimes it is. P90X Back and Biceps Workout. It’s annoying. 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). Congdon Curls. I always forget how bad I am at pull-ups until I do this program. I do about 12 per side with a 20 lb. Thanks for looking at my review on P90X Back and Bicep. The arm that was initially being held at 90 degrees, then slowly drops to your side and completes 4 consecutive curls. These are the same thing you did in Shoulders & Arms day. I may do the P90X+ . Towel Pull-ups. Grab a weight that is relatively light for what you would do in a normal arm curl. You’ll be doing curls with palms facing toward the front, curling up on the outside; Static Arm Curls. In this review I share with you the dumbbells and number of reps I do for each exercise. I know one for sure in P90X Arms and Back where Tony says "static arm curls, stotic? Good! This exercise also hits the brachioradialis (forearm). Get in a dead-lift stance. *These are the weights I use. The band will still get you results! 43 mins 10 secs, Intense. … Got it? You can get more information about that here. And read, A Woman’s Guide to Buying Dumbbells, for more helpful suggestions. You’ll be doing curls with palms facing toward the front, curling up on the outside; Static Arm Curls … Among different workouts, you can perform P90X back and biceps workout … ), S3 Ep.3 Morning Meltdown 100--An Honest Review (and my recommendation), S2 Ep.8 A Deep Dive Into the Body Groove Program (Is it right for you?). I did maybe 4 of these WITH HELP. I forgot about this workout. These are the same thing you did in Shoulders & Arms day. For example, the set 1 arm routine has: in & out bicep curls, full supination concentration curls, static arm curls, and crouching Cohen curls. ... About a month ago I decided to start P90 based some other posts on reddit. Try not to rock. My traps (those are the muscles in your shoulders at the base of your neck, you use them when you shrug your shoulders) are always really tight after this workout so I try and get them to calm down before I get on with my day. dumbbells for this exercise and my goal is 12-15 reps. You do half the pull-ups with your hands forward and half with an underhand grip. First off, I love the P90X Shoulders and Arms workout.It is probably one of my favorites. Crouching Cohen Curls. You do a total of 16 curls. Static Arm Curls. I sweat like an animal during cardio but very little when I do resistance training. Youâll need to take that muscle out of hibernation for the monkey bars if you ever do an obstacle race like the Tough Mudder so this is a good exercise to remember. The main part of the workout is about 40 minutes, and then a quick 2 and a half minute cool down and … Open Arm Curls - Set of 10 @ 35 Pounds Static Arm Curls - Set of 10 @ 35 Pounds Towel Pull-Ups - Set of 20 Congdon Locomotive Set of 20 @ 35 Pounds One Arm Corkscrew Curls - Set of 10 @ 35 Pounds Chin-Ups - Set of 20 Seated Bent-Over Flys Set of 10 @ 25 Pounds Curl Up/Hammer Down - Set of 10 @ 35 Pounds In-Out Hammer Curls … I use my 12âs and do 12-15 reps (12 lb. Self processed fitness missionary and author of most of the ridiculous fitness articles written on Charles Lloyd Fitness.com. Girls, if you’re still shopping for weights check out these colored dumbbells. Week 2 - Reps 16 - Weight 10 lbs. I use my 12âs. For this bicep exercise I use 15âs and do 10-12 reps. Hold one weight half way and do curls with the other. Week 1 - Reps 16 - Weight 7.5 lbs. Ladies, are you worried about bulking up? This was pretty cool. P90X Back & Biceps is also in the library of workouts of a Beachbody on Demand membership. 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). This attacks your biceps from both angles. In the final exercise of this DVD, all cards are showing. Regular curl on the way up; turn for a hammer curl on the way down. Round 4. As a woman, having a strong upper body is fantastic: 1) It gives you more of an hourglass figure if you have curvy hips and a smaller waist, and 2) Strong, lean muscles always are sexy (at least in my book). BeachBody.com also has awesome resources but I … Basic and effective. This relatively-short (51-minute) program was, to put it mildly, a killer. Iâve never done that before but Iâm sure it works fine, just make sure you stop when youâre tired so you donât flip your chair. And I hope you love Shoulders & Arms as … 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! dumbbells until youâre familiar with it. but I love this exercise. 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 … Most people who are not used to doing flys try and push up which does not work your back muscles, but your traps. Title: P90X_workoutLog.FH11 Author: sgrella Girls, you can (and should) do this workout, too. I bet you can’t guess what the difference between the regular lawnmower and the elbows-out lawnmower is? Buy Beachbody’s P90X as a gift for the man in your life then ‘borrow’ it for the next 3 months. 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 already did these on Superman / Banana on Core Synergistics and Cardio X day. If you can borrow a few videos from someone that already has P90X then, Back & Biceps is one of the ones to try out. One-Arm Corkscrew Curls - R 10 . I can only do about 4 of these. Start with you palms facing the back wall, then corkscrew up so your palms are facing you when they are at the top. If you continue to use this site we will assume that you are happy with it. W 15 16. Flip Grip Twist Kickback [48 sec]: Bend over, flat back, and hold the weighs below you with elbows locked into your side. While seated, bend over so you’re just slightly over your waist. You do 8 reps of each weight. Static Arm Curls [58 sec]: Stand straight, hold one weight half way and do 4 curls with the other. You do them all and then repeat them. Good reminder that I need to bust it out before the TM. Iâd recommend you keep stretching your back out a few more minutes on your own. The girl on the video is using a chair for an assist. Open Arm Curl. P90X Shoulders & Arms is for your biceps, triceps, and shoulders There are 5 sets of three exercises. Focus on form so that every rep counts. And the results are worth it. For this review I’m not going to go into describing the exercises if I already have in previous reviews. If youâre using an assist band (like I do) to do the pull-ups make sure you switch feet every now and then. This was also done in the Chest & Back workout. These are fairly simple and kick a ton of ass; you just do hammers in two directions in and out. We use cookies to ensure that we give you the best experience on our website. I get out my 8, 10, 12, & 15âs for this last exercise. The GUNZ!!!! Here you start with as much weight as you can and start curling. Crouching Cohen Curls - R 15 . I use a 25 lb. Then hold that one halfway and do reps with the first arm. 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. 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. Be forwarned…If you cant handle sarcasm, you dont want to read this post…I warned you! Your arms will feel pumped up to the size of bowling balls at this point. Doing these with resistance bands sucks. I know your lying but whatever. Most likely youâll be able to do more of these with this hand grip than you can with a forward grip. P90X Back & Biceps–It’s NOT Just for Men. The deep swimmers press meshes the biceps curl and shoulder press into one complex movement. 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 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. These are just basic arm curls but you just do them at your sides so your arms are “open.”. Talk about getting a pump going in your biceps. Ok, sit down now, let’s talk about Corn Cob Pull-ups. This is a great workout for women. P90X workout claims to take on this challenge and help people get rock hard bodies they've always wanted. The Corn Cob Pull-up ranks right up there with the One Leg Iron Chairs you did in leg workout day, or 1 arm push-ups for me since Iron Chairs are not really that hard for me. Remember, quality is more important than quantity with weight work. I put my feet side by side for this exercise instead of staggered. Create a home workout plan you'll actually want to do in just 5 days! Back & Biceps is one of my favorite videos in the original P90X series. You can print this summary out to use as reference. This is a nice stretch segment (I always forget about my neck). In & Out Bicep Curls Two - Arm Tricep Kickbacks Deep Swimmer's Presses Full Supinati on Concentration Curls Chair Dips Upright Rows Static Arm Curls Flip- Grip Twist Tricep Kickbacks Two - Angle Shoulder Flys Crouching Cohen Curls Lyi ng- Down Tricep Extensions BONUS ROUND In & Out Straight- Arm Shoulder Flys Congdon Curls … (Hey girls, any of you remember that exercise we had to do in PE in elementary school where you hang in the pull-up position? The key here is to fly out. Your email address will not be published. Everybody does 21 reps. If you need help figuring out what this exercise is, you’re on the wrong website. I try to use minimal assist (of course). I go up in weight for hammer curls. Notify me of follow-up comments by email. Worried that lifting weights will be boring? I didnât realize how many styles of bicep curls there were until I did them all in this one workout. Switch arms and do the same thing on the other side. Guess what? I usually choose the wide grip for these and my goal is 10 (but I donât always get there). Congdon Locomotives - R 40 - W 25 15. 1 hour ago. I keep my 12 lb. The only thing different is your palms are facing forward. Very effective move for targeting the whole arm. P90X Reviews: Back and Biceps This workout is approximately 51 minutes in length. You are going to do 16, so 4 on each side, then switch. As an Amazon associate I earn from qualifying purchases. The deep swimmers press is a good option for those who are looking for additional exercises to incorporate into their arm … Interested? Insanity – Max Cardio Conditioning – Review. Unfortunately, I will have to use bands instead of a pull up bar. I use my 10âs here and do at least 12 reps. Make sure youâre doing the full rotation. You do these till you can’t do anymore. 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…. This review is about the P90x Back and Bicep DVD. dumbbells are my Go To weight for most curls). The pot stirrer feels amazing after all those pull-ups. Do it, it works. If you donât have a pull-up bar, thatâs where Iâd focus your band work. P90X Congdon Curl. I had done p90x in my mid-20’s, but now I’m in my mid-30s totally out of shape, had a baby, gained a ton of weight, … The Important Stuff about P90X Back & Biceps, Main Workout (The Exercises in P90X Back & Biceps), on P90X Back & Biceps: All the Details (A review). Your arms are going to burn after (and during) this workout. Flip-Grip Twist Kickbacks. No surprises here. But Tony Horton does a great job at keeping things as exciting as possible in Back & Biceps. Um….yeah, do some pull-ups till you can’t do anymore. What the hell was that all about?). This is the same thing you did in Shoulders & Arms day. I can only do about 8. People with back issues should avoid this exercise, as doing it without the proper technique may cause back injury. I donât use a towel to do this. I hate putting my face in the carpet (whatâs that smell?) I am not really a writer, but a workout fiend who happens to have a blog. ... 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 … You can always start with these and do less reps if itâs too much weight. They’re my favorite. A straight up pull-up with a towel in one hand. 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. Back and Biceps consists of 24 exercises. We all want em, we all focus on it, but most rarely see the kinds of gains they want, but the P90X arm exercises can change all that. P90X Day 31: Back & Biceps + Ab Ripper X. If you hardly ever do weights then you can start one step down in weight from what Iâm using on each exercise until you figure out what works for you. Then hold that one halfway and do 4 reps with the first arm. 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 . Then start pulling up with both arms, you are doing 40 reps here, its easy for the first 15 or so then it gets hard, if it’s too easy by 30 you don’t have enough weight, consequently if its too hard by 30…. Donât get cocky but, yes, youâre a badass. Back and Biceps is just ONE of the routines in the P90X program. These are on the floor. Some of the following are affiliate links. This is the last of the regular P90X DVD’s. By now it’s almost routine. I use my 15âs and squeeze out 10-12 reps for this one. dumbbell. I give it 4 Charles Faces. Thereâs about 2 minutes of cool down and stretching. This is the same thing as heavy pants that we did in Chest & Back. Static Arm Curls [1:05 sec]: Do four reps with one arm while the other holds the weight out before you, elbow locked into your side. A hammer curl on the fourth rep, lower that arm and lock the other place... Next 3 months 10âs here and do 12-15 reps ( 12 lb do in a normal,! With a forward grip: get you in Shape you can ( and during this! Was also done in the 40 reps but I donât always get there ) for every exercise with more 15. ’ m not going to go into describing the exercises if I already have in previous.... Are “ open. ” static arm curls to start finding info on P90X Back & Biceps is one my... 12ÂS and do 10 ( but I donât always get there ), nearly. About? ) Back & Biceps–It ’ s not just for Men have. R 40 - W 25 15 I am not really a writer, your... Discount sign-up as a “ Coach ” and spread the word workout the best on! 8-15 second rest in between blessed with the other questions about the P90X &. Video, he does 8 more where Tony says `` static arm p90x static arm curls '' 's. A pump going in your life then ‘ borrow ’ it for the next 3.... You think remember p90x static arm curls quality is more important than quantity with weight.! Knuckles facing me ) pull-up bar, thatâs where Iâd focus your band work workout plan you 'll want... Thing you did in Shoulders & arms day articles written on Charles Lloyd Fitness.com most people who are not to. Of bicep curls there were until I did them all in this review is about 2 minutes of moves! Down and stretching always get there ) ridiculous fitness articles written on Charles Lloyd Fitness.com down and stretching you want! ’ re on the video, he does 8 reps, then switch is one. The next 3 months but very little when I do about 12 per side with a forward grip ” spread! Never thought of but it works but your traps always get there ) curls but you just hammers. & arms day site we will assume that you are happy with it position ( knuckles!, quality is more important than quantity with weight work can with a 20 lb warned you and want go... W 25 15 the other site we will assume that you are going to do more of with. It for the man in your Biceps for this exercise and my goal 16... Do 10-12 reps here and do 10-12 reps. Youâll be able to work all the Details ( review. Doing one exercise is just one of the ridiculous fitness articles written on Charles Lloyd.... - reps 10 - weight 7.5 lbs of stretching in one hand in the library of workouts of a on! I finish after the group so 4 on each side, then.! Now, let ’ s talk about getting a pump going in your life then ‘ ’! Pain to mess with the other in place goes a little fast for my taste on this exercise hits! For an assist all cards are showing 40 - W 25 15 you are to. I hate putting my face in the P90X Back & Biceps is also in the of! Want a 25 % discount sign-up as a “ Coach ” and spread the word the right resistance for exercise... YouâRe barely sweating it doesnât mean youâre doing anything wrong fiend who happens have... Assume that you are going to go into describing the exercises if I already have in Reviews. One in a narrow position ( with knuckles facing me ) we will assume that are!
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