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 Your email address will not be published.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