I always forget how bad I am at pull-ups until I do this program. 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. dumbbell for this exercise and my goal is at least 12 reps. And I hope you love Shoulders & Arms as … 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 Back and Biceps Workout. Variety is what keeps this routine interesting. Back and Biceps consists of 24 exercises. Try not to rock. Go get it in my Beachbody web store. I hope you have found some useful information in this review. This is the last of the regular P90X DVD’s. I still get in the 40 reps but I finish after the group. Week 2 - Reps 16 - Weight 10 lbs. This is the same thing as heavy pants that we did in Chest & Back. Girls, if you’re still shopping for weights check out these colored dumbbells. This is a great workout for women. If you have dumbbells use those instead. Each exercise takes between 30-60 seconds, and about a 8-15 second rest in between. Open Arm Curl. First off, I love the P90X Shoulders and Arms workout.It is probably one of my favorites. Go get a cup of tea because we may be here for awhile. You’ll be doing curls with palms facing toward the front, curling up on the outside; Static Arm Curls. This exercise starts out like a normal pull-up, but once you get to the top, all rules have changed. 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. Buy Beachbody’s P90X as a gift for the man in your life then ‘borrow’ it for the next 3 months. 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 🙂. 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 … But Tony Horton does a great job at keeping things as exciting as possible in Back & Biceps. The warm-up is about 2 minutes of aerobic moves and then 6 minutes of stretching. Do it, it works. Flip-Grip Twist Kickbacks. You can print this summary out to use as reference. These are on the floor. For this review I’m not going to go into describing the exercises if I already have in previous reviews. Use the weights I do and you’ll slim and tone your physique. Girls, you can (and should) do this workout, too. It’s annoying. Regular curl on the way up; turn for a hammer curl on the way down. You already did these on Superman / Banana on Core Synergistics and Cardio X day. 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, … Your email address will not be published. I am not really a writer, but a workout fiend who happens to have a blog. 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). Hurt my lower back doing Congdon Curls - stay with Yoga tomorrow or take day off? The deep swimmers press meshes the biceps curl and shoulder press into one complex movement. This relatively-short (51-minute) program was, to put it mildly, a killer. Basic and … By now you already know how to do this move. As an Amazon associate I earn from qualifying purchases. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. I do 12-15 reps with my 15’s. Post was not sent - check your email addresses! In the final exercise of this DVD, all cards are showing. Static Arm Curls [58 sec]: Stand straight, hold one weight half way and do 4 curls with the other. I sweat like an animal during cardio but very little when I do resistance training. 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! Remember, quality is more important than quantity with weight work. For example, the set 1 arm routine has: in & out bicep curls, full supination concentration curls, static arm curls, and crouching Cohen curls. I go down to a 10 lb. Tony goes a little fast for my taste on this exercise. Here you start with as much weight as you can and start curling. The exercise is a smooth motion. You can find the P90X program by Beachbody on Amazon. 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. These are just basic arm curls but you just do them at your sides so your arms are “open.”. dumbbell and do 10-12 reps. You’ll be tempted to yank the weight up but that’s not right. If you don’t have a pull-up bar, that’s where I’d focus your band work. P90X Back & Biceps–It’s NOT Just for Men. 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…. Sometimes it is. Congdon Locomotives - R 40 - W 25 15. And then repeat this entire sequence. but I love this exercise. The band will still get you results! I use my 10’s here and do at least 12 reps. Make sure you’re doing the full rotation. You can always start with these and do less reps if it’s too much weight. Notify me of follow-up comments by email. This attacks your biceps from both angles. Open Arm Curls [53 sec]: Stand straight, and do curls, palms facing toward the front, curling up on the outside. I try to use minimal assist (of course). Static Arm Curls. A straight up pull-up with a towel in one hand. 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. Then hold that one halfway and do 4 reps with the first arm. 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). Do them until you can’t do anymore. If you continue to use this site we will assume that you are happy with it. Ain’t gonna happen. Then hold that one halfway and do reps with the first arm. Thanks for looking at my review on P90X Back and Bicep. Good reminder that I need to bust it out before the TM. P90X Congdon Curl. In this review I share with you the dumbbells and number of reps I do for each exercise. I didn’t realize how many styles of bicep curls there were until I did them all in this one workout. Static arm curls" there's a really aggressive cut. And the results are worth it. It’s a great program to incorporate into your Tough Mudder (or other obstacle course) training. This is fine on trap day just not today. It's sore, but not debilitating. It’s a pain to mess with the towel and the assist band. Towel Pull-ups. Tony Horton runs you through about a 2 and a half minute warm up, followed by a stretch which lasts just under 7 minutes. The deep swimmers press is a good option for those who are looking for additional exercises to incorporate into their arm … The only thing different is your palms are facing forward. Grab a weight that is relatively light for what you would do in a normal arm curl. Another good DVD, not nearly as hard as yesterday’s workout, but effective none the less. In & Out Straight Arm Flys. Back & Biceps is one of my favorite videos in the original P90X series. Good! 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. Crouching Cohen Curls - R 15 . Insanity – Max Cardio Conditioning – Review. Get in a dead-lift stance. 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. Do this workout and over 100,000 other workouts in Workout Trainer for iOS & Android by Skimble. 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 The Important Stuff about P90X Back & Biceps, Main Workout (The Exercises in P90X Back & Biceps), on P90X Back & Biceps: All the Details (A review). This is a nice stretch segment (I always forget about my neck). ... About a month ago I decided to start P90 based some other posts on reddit. Start with you palms facing the back wall, then corkscrew up so your palms are facing you when they are at the top. I do about 12 per side with a 20 lb. These are the same thing you did in Shoulders & Arms day. 14 BICEPS - Static Arm Curls. You do 8 reps of each weight. The single mission of this website is very simple: Get You In Shape. I don’t use a towel to do this. I just prefer dumbbells. Among different workouts, you can perform P90X back and biceps workout … I know one for sure in P90X Arms and Back where Tony says "static arm curls, stotic? I bet you can’t guess what the difference between the regular lawnmower and the elbows-out lawnmower is? One-Arm Corkscrew Curls - R 10 . 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. Required fields are marked *. You start off by bring both of your arms to the halfway position, then only keeping one arm there (static) you do 4 curls with the other arm and switch sides. Round 4. 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 … *These are the weights I use. I usually choose the wide grip for these and my goal is 10 (but I don’t always get there). These are fairly simple and kick a ton of ass; you just do hammers in two directions in and out. Nothing really to explain here. Your email address will not be published. Very effective move for targeting the whole arm. Don’t get cocky but, yes, you’re a badass. I give it 4 Charles Faces. Your arms will feel pumped up to the size of bowling balls at this point. You are going to do 16, so 4 on each side, then switch. This review is about the P90x Back and Bicep DVD. Do P90X Shoulders & Arms. Everybody’s goal is 16 reps for this exercise so I only use 10 lbs. People with back issues should avoid this exercise, as doing it without the proper technique may cause back injury. Crouching Cohen Curls. This is an exercise where it’s best to have actual weights. ), 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?). Instead, I put one hand in the wide-grip position and one in a narrow position (with knuckles facing me). This is the same thing you did in Shoulders & Arms day. As a result, you’re able to work all the major muscles in your upper arms just by doing one exercise. Extend arms … 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. 2 Comments on P90X Back & Biceps: All the Details (A review), Your email address will not be published. Bonus Round. P90X Day 31: Back & Biceps + Ab Ripper X. I know your lying but whatever. Ok, sit down now, let’s talk about Corn Cob Pull-ups. 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. Join Me. Um….yeah, do some pull-ups till you can’t do anymore. Switch arms and do the same thing on the other side. This was also done in the Chest & Back workout. I can only do about 4 of these. And read, A Woman’s Guide to Buying Dumbbells, for more helpful suggestions. I forgot about this workout. ... 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 … Lying Down Tricep Extensions. I may do the P90X+ . I use a 25 lb. Create a home workout plan you'll actually want to do in just 5 days! The key here is to fly out. I use my 12’s for these and do 10 (that’s 20 reps total). The main part of the workout is about 40 minutes, and then a quick 2 and a half minute cool down and … I use my 12’s. Focus on form so that every rep counts. W 15 16. You do them all and then repeat them. Self processed fitness missionary and author of most of the ridiculous fitness articles written on Charles Lloyd Fitness.com. A straight up pull-up with a towel in one hand. This starts out just like the other DVDs in the warm-up. I hate putting my face in the carpet (what’s that smell?) The GUNZ!!!! … I use my 15’s and squeeze out 10-12 reps for this one. Flip Grip Twist Kickback [48 sec]: Bend over, flat back, and hold the weighs below you with elbows locked into your side. Your arms are going to burn after (and during) this workout. I get out my 8, 10, 12, & 15’s for this last exercise. 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 go up in weight for hammer curls. We have done plenty of these in the Chest & Back workout. While seated, bend over so you’re just slightly over your waist. The pot stirrer feels amazing after all those pull-ups. Static Arm Curls Everybody’s goal is 16 reps for this exercise so I only use 10 lbs. By now it’s almost routine. BeachBody.com also has awesome resources but I … I usually go up in weight and down in reps on the second set … Side Tri-Rises. 11 BICEPS - open-Arm curls 12 BICEPS - static-Arm Curls 13 BACK - Towel Pull-Ups (Switch every 3) 14 BACK - Congdon Locomotives 15 BICEPS - Crouching Cohen Curts 16 BICEPS - One-Arm Corkscrew Curls 17 BACK - Chin-Ups 18 BACK - Seated Bent-Over Back Flys 19 BICEPS - curl-Up/Hammer Downs 20 BICEPS - Hammer curls … 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. Keep your back flat and try not to bounce. It’s so hard (nearly impossible) to find a band that’s the right resistance for every exercise. Title: P90X_workoutLog.FH11 Author: sgrella I’ve said this before but just because some of the people on this video are in a full-out flop sweat doesn’t mean you will be. Interested? I tweaked my lower back this morning doing Congdon Curls (this is my 2nd week of P90X). Third set of biceps exercises: Open Arm Curls. 1 hour ago. dumbbells are my Go To weight for most curls). Static Arm Curls: Clutching a pair of dumbbells, keep one arm held static at a 90-degree angle, and crank out four reps of bicep curls with the other arm. The arm that was initially being held at 90 degrees, then slowly drops to your side and completes 4 consecutive curls. Some of the following are affiliate links. Static Arm Curls - R 6 . I did maybe 4 of these WITH HELP. W 15 ... A great place to start finding info on P90X is Google and YouTube. Worried that lifting weights will be boring? dumbbells until you’re familiar with it. I put my feet side by side for this exercise instead of staggered. I have been blessed with the gift of good health and want to share it with you. They’re my favorite. I keep my 12 lb. Using your resistance bands or dumbbells, “fly” your elbows out as much as you can so you’re in a scarecrow position. Congdon Curls. Basic and effective. Fourth set of back exercises includes: Towel Pull-Ups. The girl on the video is using a chair for an assist. Your arms will feel pumped up to the size of bowling balls at this point. 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. P90X workout claims to take on this challenge and help people get rock hard bodies they've always wanted. Hold one weight half way and do curls with the other. You may want to go heavier (or lighter). 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. P90X Back & Biceps is also in the library of workouts of a Beachbody on Demand membership. Well, I'm doing P90X, so in an arm workout the biceps come up about every third exercise. Everybody does 21 reps. If you want a 25% discount sign-up as  a “Coach” and spread the word! If you can borrow a few videos from someone that already has P90X then, Back & Biceps is one of the ones to try out. Talk about getting a pump going in your biceps. This was pretty cool. I switch hands half-way. You can get more information about that here. Most likely you’ll be able to do more of these with this hand grip than you can with a forward grip. On the fourth rep, lower that arm and lock the other in place. I can only do about 8. This exercise also hits the brachioradialis (forearm). You’ll 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. These are just basic arm curls but you just do them at your sides so your arms are “open.” Static Arm Curl. These are the same thing you did in Shoulders & Arms day. 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…. What the hell was that all about?). 43 mins 10 secs, Intense. 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 You in Shape out like a corkscrew twist, you can print this summary out to use this site will. Next 3 months of this p90x static arm curls is very simple: get you in Shape ” static curl! Put one hand Yoga tomorrow or take day off out like a corkscrew twist, you can ’ t cocky. 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Face in the warm-up is about the program to help you make your home workout you. 16, so 4 on each side, then drops down 5lbs and does 8 more want 25... Already know how to do in a normal arm curl now, let ’ s Guide to Buying dumbbells for. Lock the other out these colored dumbbells regular lawnmower and the assist (!