There’s about 2 minutes of cool down and stretching. 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. 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. I forgot about this workout. For this review I’m not going to go into describing the exercises if I already have in previous reviews. These are just basic arm curls but you just do them at your sides so your arms are “open.”. We have done plenty of these in the Chest & Back workout. You do them all and then repeat them. First off, I love the P90X Shoulders and Arms workout.It is probably one of my favorites. These are just basic arm curls but you just do them at your sides so your arms are “open.” Static Arm Curl. 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 … This is the last of the regular P90X DVD’s. 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! P90X Day 31: Back & Biceps + Ab Ripper X. P90X Reviews: Back and Biceps This workout is approximately 51 minutes in length. These are the same thing you did in Shoulders & Arms day. Week 2 - Reps 16 - Weight 10 lbs. You may want to go heavier (or lighter). This review is about the P90x Back and Bicep DVD. I get out my 8, 10, 12, & 15’s for this last exercise. I know your lying but whatever. Back and Biceps is just ONE of the routines in the P90X program. I switch hands half-way. You can always start with these and do less reps if it’s too much weight. BeachBody.com also has awesome resources but I … A straight up pull-up with a towel in one hand. Week 1 - Reps 16 - Weight 7.5 lbs. This relatively-short (51-minute) program was, to put it mildly, a killer. P90X Congdon Curl. Lying Down Tricep Extensions. Do this workout and over 100,000 other workouts in Workout Trainer for iOS & Android by Skimble. Notify me of follow-up comments by email. Hurt my lower back doing Congdon Curls - stay with Yoga tomorrow or take day off? If you hardly ever do weights then you can start one step down in weight from what I’m using on each exercise until you figure out what works for you. I may do the P90X+ . The pot stirrer feels amazing after all those pull-ups. Flip Grip Twist Kickback [48 sec]: Bend over, flat back, and hold the weighs below you with elbows locked into your side. The arm that was initially being held at 90 degrees, then slowly drops to your side and completes 4 consecutive curls. For example, the set 1 arm routine has: in & out bicep curls, full supination concentration curls, static arm curls, and crouching Cohen curls. The Important Stuff about P90X Back & Biceps, Main Workout (The Exercises in P90X Back & Biceps), on P90X Back & Biceps: All the Details (A review). Most people who are not used to doing flys try and push up which does not work your back muscles, but your traps. If you continue to use this site we will assume that you are happy with it. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. Don’t get cocky but, yes, you’re a badass. You can print this summary out to use as reference. Your email address will not be published. This is the same thing as heavy pants that we did in Chest & Back. I put my feet side by side for this exercise instead of staggered. I hope you have found some useful information in this review. In the video, he does 8 reps, then drops down 5lbs and does 8 more. While seated, bend over so you’re just slightly over your waist. 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). You do 8 reps of each weight. 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…. Unfortunately, I will have to use bands instead of a pull up bar. I go up in weight for hammer curls. If you have dumbbells use those instead. There’s a guy showing you how to do every exercise with a band. We use cookies to ensure that we give you the best experience on our website. This is an exercise where it’s best to have actual weights. Then hold that one halfway and do reps with the first arm. 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. I like this exercise, its something I have never thought of but it works. P90X Shoulders & Arms is for your biceps, triceps, and shoulders There are 5 sets of three exercises. But Tony Horton does a great job at keeping things as exciting as possible in Back & Biceps. I try to use minimal assist (of course). I keep my 12 lb. Guess what? The exercise is a smooth motion. Required fields are marked *. W 15 13. And then repeat this entire sequence. Congdon Locomotives - R 40 - W 25 15. Using your resistance bands or dumbbells, “fly” your elbows out as much as you can so you’re in a scarecrow position. They’re my favorite. Regular curl on the way up; turn for a hammer curl on the way down. Sorry, your blog cannot share posts by email. Use the weights I do and you’ll slim and tone your physique. And I hope you love Shoulders & Arms as … It's sore, but not debilitating. I use my 12’s. This is a nice stretch segment (I always forget about my neck). Instead, I put one hand in the wide-grip position and one in a narrow position (with knuckles facing me). I just prefer dumbbells. I do about 12 per side with a 20 lb. Self processed fitness missionary and author of most of the ridiculous fitness articles written on Charles Lloyd Fitness.com. Everybody does 21 reps. I'm here to help you make your home workout the best part of your day. People with back issues should avoid this exercise, as doing it without the proper technique may cause back injury. 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! Static Arm Curls [58 sec]: Stand straight, hold one weight half way and do 4 curls with the other. You do these till you can’t do anymore. The deep swimmers press meshes the biceps curl and shoulder press into one complex movement. Be forwarned…If you cant handle sarcasm, you dont want to read this post…I warned you! Doing these with resistance bands sucks. Um….yeah, do some pull-ups till you can’t do anymore. No surprises here. I use my 15’s and squeeze out 10-12 reps for this one. Everybody’s goal is 16 reps for this exercise so I only use 10 lbs. Congdon Curls. Then hold that one halfway and do 4 reps with the first arm. 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 workout claims to take on this challenge and help people get rock hard bodies they've always wanted. Fourth set of back exercises includes: Towel Pull-Ups. I didn’t realize how many styles of bicep curls there were until I did them all in this one workout. Interested? As a result, you’re able to work all the major muscles in your upper arms just by doing one exercise. I do 12-15 reps with my 15’s. Static arm curls" there's a really aggressive cut. I hate putting my face in the carpet (what’s that smell?) 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. ... About a month ago I decided to start P90 based some other posts on reddit. Static Arm Curls - R 6 . P90X Back and Biceps Workout. Here you start with as much weight as you can and start curling. 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. Well, I'm doing P90X, so in an arm workout the biceps come up about every third exercise. Each exercise takes between 30-60 seconds, and about a 8-15 second rest in between. I use my 12’s for these and do 10 (that’s 20 reps total). If you’re using an assist band (like I do) to do the pull-ups make sure you switch feet every now and then. In & Out Straight Arm Flys. 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 🙂. Extend arms … Talk about getting a pump going in your biceps. 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 … You can get more information about that here. If you need help figuring out what this exercise is, you’re on the wrong website. Girls, if you’re still shopping for weights check out these colored dumbbells. Your arms are going to burn after (and during) this workout. This was pretty cool. 43 mins 10 secs, Intense. Post was not sent - check your email addresses! You are going to do 16, so 4 on each side, then switch. Static Arm Curls Everybody’s goal is 16 reps for this exercise so I only use 10 lbs. These are fairly simple and kick a ton of ass; you just do hammers in two directions in and out. Crouching Cohen Curls - R 15 . Try BOD free for a trial period and see what you think. 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). Open Arm Curls [53 sec]: Stand straight, and do curls, palms facing toward the front, curling up on the outside. Flip-Grip Twist Kickbacks. Variety is what keeps this routine interesting. Buy Beachbody’s P90X as a gift for the man in your life then ‘borrow’ it for the next 3 months. You can find the P90X program by Beachbody on Amazon. Insanity – Max Cardio Conditioning – Review. The main part of the workout is about 40 minutes, and then a quick 2 and a half minute cool down and … Your arms will feel pumped up to the size of bowling balls at this point. It’s annoying. I use my 10’s here and do at least 12 reps. Make sure you’re doing the full rotation. Go get it in my Beachbody web store. The deep swimmers press is a good option for those who are looking for additional exercises to incorporate into their arm … W 15 ... A great place to start finding info on P90X is Google and YouTube. 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 … You are going to do 16, so 4 on each side, then switch. 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