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 Your email address will not be published.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