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 . Basic and … As a result, you’re able to work all the major muscles in your upper arms just by doing one exercise. Girls, you can (and should) do this workout, too. Girls, if you’re still shopping for weights check out these colored dumbbells. I hope you have found some useful information in this review. This starts out just like the other DVDs in the warm-up. The key here is to fly out. P90X Shoulders & Arms is for your biceps, triceps, and shoulders There are 5 sets of three exercises. I sweat like an animal during cardio but very little when I do resistance training. Notify me of follow-up comments by email. I bet you can’t guess what the difference between the regular lawnmower and the elbows-out lawnmower is? I like this exercise, its something I have never thought of but it works. W 15 ... A great place to start finding info on P90X is Google and YouTube. You can get more information about that here. Be forwarned…If you cant handle sarcasm, you dont want to read this post…I warned you! Try not to rock. You may want to go heavier (or lighter). If you’re using an assist band (like I do) to do the pull-ups make sure you switch feet every now and then. People with back issues should avoid this exercise, as doing it without the proper technique may cause back injury. The single mission of this website is very simple: Get You In Shape. Static Arm Curls [58 sec]: Stand straight, hold one weight half way and do 4 curls with the other. P90X Back & Biceps is also in the library of workouts of a Beachbody on Demand membership. Then hold that one halfway and do 4 reps with the first arm. Try BOD free for a trial period and see what you think. Congdon Curls. Your arms are going to burn after (and during) this workout. Hold one weight half way and do curls with the other. dumbbells are my Go To weight for most curls). You do them all and then repeat them. Open Arm Curls [53 sec]: Stand straight, and do curls, palms facing toward the front, curling up on the outside. I tweaked my lower back this morning doing Congdon Curls (this is my 2nd week of P90X). dumbbell for this exercise and my goal is at least 12 reps. You’ll be doing curls with palms facing toward the front, curling up on the outside; Static Arm Curls. Basic and effective. 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 Each exercise takes between 30-60 seconds, and about a 8-15 second rest in between. This is a great workout for women. And I hope you love Shoulders & Arms as … Side Tri-Rises. Everybody does 21 reps. Then hold that one halfway and do reps with the first arm. Round 4. We have done plenty of these in the Chest & Back workout. I can only do about 8. I still get in the 40 reps but I finish after the group. Hopefully will still get some benefit. I use my 12’s and do 12-15 reps (12 lb. This is the same thing you did in Shoulders & Arms day. Well, I'm doing P90X, so in an arm workout the biceps come up about every third exercise. I use my 15’s and squeeze out 10-12 reps for this one. but I love this exercise. 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. Back & Biceps is one of my favorite videos in the original P90X series. BeachBody.com also has awesome resources but I … Unfortunately, I will have to use bands instead of a pull up bar. 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! If you want a 25% discount sign-up as  a “Coach” and spread the word! Back and Biceps consists of 24 exercises. You are going to do 16, so 4 on each side, then switch. W 15 13. Some of the following are affiliate links. Don’t get cocky but, yes, you’re a badass. I hate putting my face in the carpet (what’s that smell?) While seated, bend over so you’re just slightly over your waist. dumbbell. Post was not sent - check your email addresses! I don’t use a towel to do this. 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 … No surprises here. 14 BICEPS - Static Arm Curls. You can always start with these and do less reps if it’s too much weight. If you can borrow a few videos from someone that already has P90X then, Back & Biceps is one of the ones to try out. Flip Grip Twist Kickback [48 sec]: Bend over, flat back, and hold the weighs below you with elbows locked into your side. Talk about getting a pump going in your biceps. Go get a cup of tea because we may be here for awhile. Thanks for looking at my review on P90X Back and Bicep. You already did these on Superman / Banana on Core Synergistics and Cardio X day. … We use cookies to ensure that we give you the best experience on our website. Instead, I put one hand in the wide-grip position and one in a narrow position (with knuckles facing me). 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…. Remember, quality is more important than quantity with weight work. In the final exercise of this DVD, all cards are showing. Static Arm Curls. By now it’s almost routine. 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. Hey, same rules apply as the exercise above. 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. 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. 43 mins 10 secs, Intense. I forgot about this workout. Using your resistance bands or dumbbells, “fly” your elbows out as much as you can so you’re in a scarecrow position. 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). I always forget how bad I am at pull-ups until I do this program. 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 … There’s a guy showing you how to do every exercise with a band. Your arms will feel pumped up to the size of bowling balls at this point. By now you already know how to do this move. This exercise also hits the brachioradialis (forearm). Regular curl on the way up; turn for a hammer curl on the way down. They’re my favorite. Fourth set of back exercises includes: Towel Pull-Ups. If you have dumbbells use those instead. One-Arm Corkscrew Curls - R 10 . On the fourth rep, lower that arm and lock the other in place. 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. Get in a dead-lift stance. It’s annoying. Variety is what keeps this routine interesting. But Tony Horton does a great job at keeping things as exciting as possible in Back & Biceps. The deep swimmers press is a good option for those who are looking for additional exercises to incorporate into their arm … These are just basic arm curls but you just do them at your sides so your arms are “open.” Static Arm Curl. I use my 15’s. I can only do about 4 of these. Most people who are not used to doing flys try and push up which does not work your back muscles, but your traps. Hurt my lower back doing Congdon Curls - stay with Yoga tomorrow or take day off? I try to use minimal assist (of course). 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. Do P90X Shoulders & Arms. 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 … These are on the floor. If you’re barely sweating it doesn’t mean you’re doing anything wrong. I give it 4 Charles Faces. Don’t get cocky but, yes, you’re a badass. Use the weights I do and you’ll slim and tone your physique. *These are the weights I use. For this bicep exercise I use 15’s and do 10-12 reps. I do 12-15 reps with my 15’s. 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 🙂. The Important Stuff about P90X Back & Biceps, Main Workout (The Exercises in P90X Back & Biceps), on P90X Back & Biceps: All the Details (A review). 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. 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. 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). Crouching Cohen Curls. This was pretty cool. Interested? Static arm curls" there's a really aggressive cut. 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. Join Me. And then repeat this entire sequence. Got it? Very effective move for targeting the whole arm. Congdon Locomotives - R 40 - W 25 15. P90X Congdon Curl. P90X Reviews: Back and Biceps This workout is approximately 51 minutes in length. The deep swimmers press meshes the biceps curl and shoulder press into one complex movement. It’s so hard (nearly impossible) to find a band that’s the right resistance for every exercise. Title: P90X_workoutLog.FH11 Author: sgrella Per side with a towel in one hand in the video, he does 8.... Up on the video, he does 8 reps, then switch at my p90x static arm curls P90X! Program was, to put it mildly, a Woman ’ s talk about Corn Cob pull-ups Biceps this and. The same thing you did in Shoulders & arms day always start with these and do reps... 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