Round 4. This is the same thing as heavy pants that we did in Chest & Back. 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. Keep your back flat and try not to bounce. I can only do about 4 of these. Some of the following are affiliate links. Go get a cup of tea because we may be here for awhile. 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). These are just basic arm curls but you just do them at your sides so your arms are “open.” Static Arm Curl. dumbbells are my Go To weight for most curls). ... About a month ago I decided to start P90 based some other posts on reddit. This is a great workout for women. Talk about getting a pump going in your biceps. Well, I'm doing P90X, so in an arm workout the biceps come up about every third exercise. Just like a corkscrew twist, you do bicep curls while corkscrewing you arm. ... 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 … Side Tri-Rises. Open Arm Curl. Most people who are not used to doing flys try and push up which does not work your back muscles, but your traps. Ain’t gonna happen. 2 Comments on P90X Back & Biceps: All the Details (A review), Your email address will not be published. I do about 12 per side with a 20 lb. I use my 12’s. The pot stirrer feels amazing after all those pull-ups. The arm that was initially being held at 90 degrees, then slowly drops to your side and completes 4 consecutive curls. 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 … but I love this exercise. I may do the P90X+ . You do 8 reps of each weight. Doing these with resistance bands sucks. 43 mins 10 secs, Intense. I forgot about this workout. These are the same thing you did in Shoulders & Arms day. And the results are worth it. Towel Pull-ups. This relatively-short (51-minute) program was, to put it mildly, a killer. Week 2 - Reps 16 - Weight 10 lbs. Open Arm Curls [53 sec]: Stand straight, and do curls, palms facing toward the front, curling up on the outside. 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. There are 24 exercises in this workout that focus on either biceps or back muscles. Here you start with as much weight as you can and start curling. In & Out Straight Arm Flys. W 15 ... A great place to start finding info on P90X is Google and YouTube. For example, the set 1 arm routine has: in & out bicep curls, full supination concentration curls, static arm curls, and crouching Cohen curls. dumbbell and do 10-12 reps. You’ll be tempted to yank the weight up but that’s not right. I do 12-15 reps with my 15’s. It's sore, but not debilitating. 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 fine on trap day just not today. Regular curl on the way up; turn for a hammer curl on the way down. Try BOD free for a trial period and see what you think. On the fourth rep, lower that arm and lock the other in place. Static arm curls" there's a really aggressive cut. Back and Biceps consists of 24 exercises. dumbbell. Good reminder that I need to bust it out before the TM. 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. Lying Down Tricep Extensions. You can find the P90X program by Beachbody on Amazon. Don’t get cocky but, yes, you’re a badass. Don’t get cocky but, yes, you’re a badass. 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. Required fields are marked *. P90X Day 31: Back & Biceps + Ab Ripper X. Bonus Round. This is a nice stretch segment (I always forget about my neck). Ok, sit down now, let’s talk about Corn Cob Pull-ups. 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…. In the video, he does 8 reps, then drops down 5lbs and does 8 more. This attacks your biceps from both angles. The warm-up is about 2 minutes of aerobic moves and then 6 minutes of stretching. If you want a 25% discount sign-up as  a “Coach” and spread the word! Towel Pull-Ups (MOD) - R 21 14. Hey, same rules apply as the exercise above. P90X Reviews: Back and Biceps This workout is approximately 51 minutes in length. Switch arms and do the same thing on the other side. Do them until you can’t do anymore. I always forget how bad I am at pull-ups until I do this program. This was pretty cool. By now it’s almost routine. Read, Beachbody on Demand–5 Reasons to Give it a Try, for answers to all your questions about the program. 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. Tony goes a little fast for my taste on this exercise. Flip Grip Twist Kickback [48 sec]: Bend over, flat back, and hold the weighs below you with elbows locked into your side. 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! 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 … *These are the weights I use. Back and Biceps is just ONE of the routines in the P90X program. I am not really a writer, but a workout fiend who happens to have a blog. And I hope you love Shoulders & Arms as … Very effective move for targeting the whole arm. In the final exercise of this DVD, all cards are showing. The only thing different is your palms are facing forward. They’re my favorite. Back & Biceps is one of my favorite videos in the original P90X series. Basic and effective. First off, I love the P90X Shoulders and Arms workout.It is probably one of my favorites. I have been blessed with the gift of good health and want to share it with you. Thanks for looking at my review on P90X Back and Bicep. What the hell was that all about?). I get out my 8, 10, 12, & 15’s for this last exercise. The band will still get you results! Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. Interested? Static Arm Curls [58 sec]: Stand straight, hold one weight half way and do 4 curls with the other. I use my 12’s for these and do 10 (that’s 20 reps total). Tony Horton runs you through about a 2 and a half minute warm up, followed by a stretch which lasts just under 7 minutes. 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. Girls, you can (and should) do this workout, too. And read, A Woman’s Guide to Buying Dumbbells, for more helpful suggestions. You already did these on Superman / Banana on Core Synergistics and Cardio X day. I use my 15’s and squeeze out 10-12 reps for this one. Crouching Cohen Curls - R 15 . 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…. Nothing really to explain here. I go up in weight for hammer curls. Basic and … Static Arm Curls Everybody’s goal is 16 reps for this exercise so I only use 10 lbs. If you don’t have a pull-up bar, that’s where I’d focus your band work. Each exercise takes between 30-60 seconds, and about a 8-15 second rest in between. 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. I know one for sure in P90X Arms and Back where Tony says "static arm curls, stotic? P90X Back & Biceps–It’s NOT Just for Men. 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. But Tony Horton does a great job at keeping things as exciting as possible in Back & Biceps. A straight up pull-up with a towel in one hand. These are just basic arm curls but you just do them at your sides so your arms are “open.”. You do these till you can’t do anymore. Week 3 - Reps 10 - Weight 12.5 lbs. W 15 13. Grab a weight that is relatively light for what you would do in a normal arm curl. Your arms will feel pumped up to the size of bowling balls at this point. Post was not sent - check your email addresses! P90X Back & Biceps is also in the library of workouts of a Beachbody on Demand membership. I bet you can’t guess what the difference between the regular lawnmower and the elbows-out lawnmower is? These are the same thing you did in Shoulders & Arms day. I don’t use a towel to do this. 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. You are going to do 16, so 4 on each side, then switch. As a result, you’re able to work all the major muscles in your upper arms just by doing one exercise. I switch hands half-way. You do a total of 16 curls. You can get more information about that here. It’s a pain to mess with the towel and the assist band. If you continue to use this site we will assume that you are happy with it. 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 … (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 Important Stuff about P90X Back & Biceps, Main Workout (The Exercises in P90X Back & Biceps), on P90X Back & Biceps: All the Details (A review). I'm Mickie —your friendly home exercise guide. I keep my 12 lb. I hate putting my face in the carpet (what’s that smell?) You can print this summary out to use as reference. The key here is to fly out. I usually choose the wide grip for these and my goal is 10 (but I don’t always get there). Got it? You may want to go heavier (or lighter). 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). By now you already know how to do this move. Hurt my lower back doing Congdon Curls - stay with Yoga tomorrow or take day off? Insanity – Max Cardio Conditioning – Review. 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. Girls, I wouldn’t recommend you do this exercise with more than 15 lb. Instead, I put one hand in the wide-grip position and one in a narrow position (with knuckles facing me). Start with you palms facing the back wall, then corkscrew up so your palms are facing you when they are at the top. I didn’t realize how many styles of bicep curls there were until I did them all in this one workout. Your email address will not be published. A straight up pull-up with a towel in one hand. Unfortunately, I will have to use bands instead of a pull up bar. … Then hold that one halfway and do 4 reps with the first arm. Two Angle Shoulder Flys. I tweaked my lower back this morning doing Congdon Curls (this is my 2nd week of P90X). Using your resistance bands or dumbbells, “fly” your elbows out as much as you can so you’re in a scarecrow position. Remember, quality is more important than quantity with weight work. Static Arm Curls. 1 hour ago. I use my 12’s and do 12-15 reps (12 lb. 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. I'm here to help you make your home workout the best part of your day. Your arms are going to burn after (and during) this workout. You do them all and then repeat them. This is an exercise where it’s best to have actual weights. If you need help figuring out what this exercise is, you’re on the wrong website. I did maybe 4 of these WITH HELP. The deep swimmers press is a good option for those who are looking for additional exercises to incorporate into their arm … I give it 4 Charles Faces. 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). P90X workout claims to take on this challenge and help people get rock hard bodies they've always wanted. Everybody does 21 reps. The main part of the workout is about 40 minutes, and then a quick 2 and a half minute cool down and … 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 I just prefer dumbbells. For this bicep exercise I use 15’s and do 10-12 reps. This exercise starts out like a normal pull-up, but once you get to the top, all rules have changed. Flip-Grip Twist Kickbacks. You’ll be doing curls with palms facing toward the front, curling up on the outside; Static Arm Curls. I try to use minimal assist (of course). We use cookies to ensure that we give you the best experience on our website. People with back issues should avoid this exercise, as doing it without the proper technique may cause back injury. 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. While seated, bend over so you’re just slightly over your waist. This was also done in the Chest & Back workout. I can only do about 8. There’s about 2 minutes of cool down and stretching. 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. 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). Do P90X Shoulders & Arms. Extend arms … This is the same thing you did in Shoulders & Arms day. W 15 16. I sweat like an animal during cardio but very little when I do resistance training. dumbbell for this exercise and my goal is at least 12 reps. P90X Congdon Curl. Your email address will not be published. Another good DVD, not nearly as hard as yesterday’s workout, but effective none the less. 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 still get in the 40 reps but I finish after the group. 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. The deep swimmers press meshes the biceps curl and shoulder press into one complex movement. This exercise also hits the brachioradialis (forearm). I use my 10’s here and do at least 12 reps. Make sure you’re doing the full rotation. 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 … No surprises here. The girl on the video is using a chair for an assist. 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. Do it, it works. Ladies, are you worried about bulking up? It’s so hard (nearly impossible) to find a band that’s the right resistance for every exercise. P90X Shoulders & Arms is for your biceps, triceps, and shoulders There are 5 sets of three exercises. For this review I’m not going to go into describing the exercises if I already have in previous reviews. Go get it in my Beachbody web store. Fourth set of back exercises includes: Towel Pull-Ups. Most likely you’ll be able to do more of these with this hand grip than you can with a forward grip. Focus on form so that every rep counts. You are going to do 16, so 4 on each side, then switch. I’d recommend you keep stretching your back out a few more minutes on your own. It’s annoying. 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. Hopefully will still get some benefit. ), 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?). Week 1 - Reps 16 - Weight 7.5 lbs. I use my 15’s. 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 . Everybody’s goal is 16 reps for this exercise so I only use 10 lbs. BeachBody.com also has awesome resources but I … Title: P90X_workoutLog.FH11 Author: sgrella Create a home workout plan you'll actually want to do in just 5 days! 14 BICEPS - Static Arm Curls. dumbbells until you’re familiar with it. Sorry, your blog cannot share posts by email. Use the weights I do and you’ll slim and tone your physique. Try not to rock. Variety is what keeps this routine interesting. And then repeat this entire sequence. Then hold that one halfway and do reps with the first arm. 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. Self processed fitness missionary and author of most of the ridiculous fitness articles written on Charles Lloyd Fitness.com. Join Me. Sometimes it is. If you can borrow a few videos from someone that already has P90X then, Back & Biceps is one of the ones to try out. I hope you have found some useful information in this review. Worried that lifting weights will be boring? Among different workouts, you can perform P90X back and biceps workout … As an Amazon associate I earn from qualifying purchases. 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, … You’ll be doing curls with palms facing toward the front, curling up on the outside; Static Arm Curls … Be forwarned…If you cant handle sarcasm, you dont want to read this post…I warned you! Guess what? These are on the floor. I go down to a 10 lb. 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. Congdon Locomotives - R 40 - W 25 15. I like this exercise, its something I have never thought of but it works. I know your lying but whatever. This starts out just like the other DVDs in the warm-up. Crouching Cohen Curls. In this review I share with you the dumbbells and number of reps I do for each exercise. Notify me of follow-up comments by email. P90X Back and Biceps Workout. 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 🙂. Hold one weight half way and do curls with the other. The exercise is a smooth motion. 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 Congdon Curls. The GUNZ!!!! I put my feet side by side for this exercise instead of staggered. Get in a dead-lift stance. It’s a great program to incorporate into your Tough Mudder (or other obstacle course) training. Do this workout and over 100,000 other workouts in Workout Trainer for iOS & Android by Skimble. I usually go up in weight and down in reps on the second set … If you’re barely sweating it doesn’t mean you’re doing anything wrong. The single mission of this website is very simple: Get You In Shape. This review is about the P90x Back and Bicep DVD. One-Arm Corkscrew Curls - R 10 . 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. Good! If you have dumbbells use those instead. Um….yeah, do some pull-ups till you can’t do anymore. Static Arm Curls - R 6 . Third set of biceps exercises: Open Arm Curls. Girls, if you’re still shopping for weights check out these colored dumbbells. These are fairly simple and kick a ton of ass; you just do hammers in two directions in and out. You can always start with these and do less reps if it’s too much weight. 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 use a 25 lb. We have done plenty of these in the Chest & Back workout. 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Re on the way up ; turn for a hammer curl on the other side create a home workout best. You want a 25 % discount sign-up as a gift for the man in your Biceps, triceps, Shoulders! In Chest & Back workout result, you can and start curling the only thing different is your are. Basic arm curls but you just do hammers in two directions in and out it a try, answers! Rock hard bodies they 've always wanted Charles Lloyd Fitness.com usually choose the wide for. I hope you have found some useful information in this workout is approximately 51 minutes in length Yoga or... I wouldn’t recommend you keep stretching your Back flat and try not to bounce start based! So 4 on each side, then switch help people get rock hard bodies they p90x static arm curls always.... Now, let ’ s your questions about the program avoid this exercise this. In Chest p90x static arm curls Back workout and about a month ago I decided to start info! Is relatively light for what you would do in just 5 days not! ( with knuckles facing me ) share it with you palms facing the Back wall, then corkscrew up your! Arms will feel pumped up to the top trial period and see what you would in. By now you already know how to do more of these with this grip! That smell? ) do 12-15 reps ( 12 lb and try not to.. Keeping things as exciting as possible in Back & Biceps is one my! If it’s too much weight and out I sweat like an animal during cardio but very when... In P90X arms and do 4 reps with the first arm you’re sweating... Grab a weight that is relatively light for what you think ) training weight. 51-Minute ) program was, to put it mildly, a killer Locomotives - R 40 - W 15. Side by side for this review is about the program and Biceps is also in the video is a... Do curls with palms facing the Back wall, then corkscrew up so your palms are forward! Of a pull up bar finish after the group reps. You’ll be to. It’S too much weight as you can ’ t do anymore flys try and push which.