I started working out in 2010. There is one exercise that requires a chair (seated, bent-over back flys) and, for variety, one move that does not require any equipment at all (superman). Title: P90X_workoutLog.FH11 Author: sgrella Created Date: Then you are going to do 2 bicep exercises. Use a Gravitron (a piece of equipment often found at a gym), which allows you to do a pull up or chin up while offsetting some of your weight through weights attached to a kneeling platform or standing bar. Congdon Locomotives - R 40 - W 25 15. Best Diet for Energy: 10 Foods that Help Beat Fatigue, Do You Need a Pre Workout Supplement For Exercise? It would be relatively labor intensive to do so. As far as the bicep exercises go, I prefer using weights over resistance bands. I didn't do that well with these, but I like the idea!) I realize that I don’t go into detailed “how-to” descriptions on these moves. Fourth set of back exercises includes: Towel Pull-Ups. If you aren’t strong enough to do a full pull up, you have a few options: Personally, I use a mix of options 3 and 4, depending on the exercise. Side Tri-Rises 12 reps 12 lbs. No matter what your goals for this routine, you will achieve them in drastic fashion – just get ready to do a whole bunch of pulls and curls. W 15 20. One-Arm Corkscrew Curls. 14. Don’t forget, track your progress! Watch Queue Queue. Curl-Up/Hammer Downs. Hold one weight half way and do curls with the other. W 15 19. As with all of the videos in my P90X in 90 Seconds series, the video cuts out the warm up, stretching, intermittent cardio breaks, and the cool down that is part of this workout. httpv://www.youtube.com/watch?v=YB33lD_p5M4&feature=channel_video_title. Crouching Cohen Curls (These are really hard to do with the bands.) 40 reps 12 lbs. Both of which, I like. 13- Towel Pull-Up 14- Congdon Locomotive 15- Crouching Cohen Curl 16- One-Arm Corkscrew Curl 17- Chin-Up 18- Seated Bent-Over Back Fly 19- Curl Up/ Hammer Down 20- Hammer Curl 21- Max Rep Pull-Up 22- Superman 23- In-Out Hamer Curls 24- Strip-Set Curl. 4 Ways To Up Your Mood When The Weather Is Down! Workout #1 Workout #2 WORKOUT Reps … Crouching Cohen Curls - R 15 . Towel Pullups = 18. As the name implies, this P90X workout is made up of back exercises and bicep exercises. ballistic stretch / water break 60 sec. Thank you for visiting my website. crouching curls-10 corkscrew curls-13 back flys-15 curl up hammer down-10 hammer-8 back flys-10 superman holds 3-10sec hold hammer-11 curl super sets 3*8 reps All of these done with 15 pd dumbells. Hammer Curls - R 10 . Curl Up/Hammer Down = 10 x 45. P90X Back & Biceps will lead to some jaw-dropping biceps. Hammer Curls = 10 x 45. Congdon Locomotive 1 minute Crouching Cohen Curls 1 minute Corckscrew Curls 1 minute Chin Ups 1 minute Seated Bent Over Back Flys ... Hammer Curls 1 minute Max Rep Pull Ups 1 minute Super Man 1 minute In/out Hammer Curls 1 minute Strop Set Curls 1 minute Related Workouts Drop & give me 20! Fun!) Today I was able to workout at 9:30am again, I wont be able to do this during the week soon. One Arm Corkscrew Curls 15 reps 10 lbs. In summary, this P90X workout was great. 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 21 BACK- Max Rep Pull-Ups 22 BACK - Superman (6 x 10 seconds) 23 BICEPS - In-out Hammer Curls 24 BICEPS - Strip-Set curls (4 rounds) Want to try P90X for yourself? Read more on how I overcame adversity and transformed my life forever! Congdon locomotive; Crouching Cohen curl; One-arm corkscrew curl; Chin-up; Seated bent-0ver back fly; Curl-up/Hammer down; Hammer curl; Max rep pull-up; Supermans; In-out hammer curls; Strip-set curl; Because this is a “no repeat” workout, each exercise should be performed so … Chin-Ups (MOD) - R 15 18. 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. Here is the workout flushed out in detail: Pull ups and chin ups can be especially challenging for women. The exception to the rule is with pull-ups. Strip-Set Curls I started off with fairly heavy weights, but towards the end of the workout, I was astonished by the fact that I could barely manage to do curls with light (15 to 20 pound) dumbbells. Share … 14 BACK - Congdon Locomotives 15 BICEPS - 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 21 BACK - Max Rep Pull-Ups 22 BACK - Superman (6 x 10 seconds) 23 BICEPS - In-Out Hammer curls 24 BICEPS - strip-Set Curls (4 rounds) WORKSHEET (3 Static Arm Curls = 16 x 35. Open Arm Curls Static Arm Curls Towel Pull-Ups (I really liked these. W 15 21. My name is Lloyd and I live in Hawaii. In/Out Hammer Curls = 16 x 35. Chinups = 18. Buy the P90X Extreme Home Fitness Program here. People with back issues should avoid this exercise, as doing it without the proper technique may cause back injury. Stay tuned on that. Hammer Curls. 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 . Congdon Locomotives 40 reps 10 lbs. And an hour and a half after finishing this workout, I still shudder at the thought of Corn Cob Pull-Ups. 1 Arm Corkscrew Curls = 10 x 40. Today was my second week of P90X Back and Biceps. Congdon Locomotives 15 Crouching Cohen Curls 16 One Arm Corkscrew Curls 17 Chin-ups 18 Seated Bent-over Back Flys 19 Curl-up/Hammer Downs 20 Hammer Curls 21 Max Rep Pull-ups 22 Superman 23 In-Out Hammer Curls Week 6 Weight Reps Week 7 Weight Reps Week 10 Weight Reps 24 Congdon Locomotive Crouching Cohen Curls Corkscrew Curls Shyby podhmatem Seated Bent Over Back Flys Curl Up / Hammer Down Hammer Curls Shyby – maximum opakování (zde si laskavý cvičenec může vybrat variantu, nejlépe tu, která mu nejméně jde ) Superman (jediný cvik bez činek) In-Out Hammer Curls Strip Set Curls Cardio X Watch Queue Queue Congdon locomotives x 20ea @ 30lbs dbs (bent over lat pull ups at high speed) Crouching Cohen curls x 6 @ 30 lbs dbs One arm corkscrew curls x 12ea @ 30 lbs dbs Chin ups x 10 Seated bent over flys x 16 @ 20 lbs dbs Curl up hammer downs x 14ea @ 30 lbs dbs Hammer curls x 12ea @ 30 lbs dbs Max rep pull ups x 7 • Congdon Locomotives • Crouching Cohen Curls • One-Arm Corkscrew Curls • Chin-Ups • Seated Bent-Over Back Flys • Curl-Up/Hammer Downs • Hammer Curls • Max Rep Pull-Ups • Superman • In-Out Hammer Curls • Strip-Set Curls Email This BlogThis! Some of the moves include lawn mowers, reverse grip bent over rows, congdon locomotive, crouching cohen curls, and hammer curls. One-Arm Corkscrew Curls - R 10 . 15 reps 15 lbs. The Back and Biceps routine is another one of my favorites. Congdon Locomotives. Back and Biceps consists of 24 exercises. Congdon Locomotive; 4th Set of Bicep Exercises: Crouching Cohen Curl; One-Arm Corkscrew Curl; 5th Set of Back Exercises: Chin Up; Seated Bent-Over Back Fly; 5th Set of Bicep Exercises: Curl Up/Hammer Down; Hammer Curl; 6th Set of Back Exercises: Max Rep Pull Up; Superman; 6th Set of Bicep Exercises: In-Out Hammer Curls; Strip-Set Curls There are variations of pull-ups that I think most people have never heard of, such a towel pull-ups and corn cob pull-ups. Max Rep Pull-Ups. Basically, you’ll find that during the second exercise of each set, your muscles are pretty tired, which ensures your muscles are maxed out. We started using a modified version of the P90X program close to two weeks ago, so here's a post about how it's going so far. 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 21 BACK- Max Rep Pull-Ups 22 BACK - Superman (6 x 10 seconds) 23 BICEPS - In-out Hammer Curls 24 BICEPS - Strip-Set curls (4 rounds) Seated Bent-Over Back Flys - R 15 . Talk about getting a pump going in your biceps. Seated Bent-Over Back Flys. W 15 17. 5 Tips for Healthy Travel that Are Unrelated to Food, 11 Tips to Eat Less Sodium When Traveling, Get Over Getting Stuffed from Thanksgiving, 5 Ways to Have Less Stress this Holiday Season, Keeping You and Your Family Safe from Coronavirus – COVID-19, 5 Tips to Help Kids Build Healthy Friendships, Make 2020 Your Best Year and Start to a New Decade. Use the weight you feel will best enable you to max out on the last 3 reps. Keep in mind that 12 to 15 rep counts are for developing longer, leaner, and slimmer muscles, while lower (8-10) rep counts are more geared to build mass. Crouching Cohen Curls. It's a great Power move. At the end of this entry I'll also include some tips on making homemade push-up bars, which can be used for the P90X program, and will … Crouching Cohen Curls 15 reps 10 lbs. One-Arm Corkscrew Curls 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 - Set of 10 @ 35 Pounds I love these. Do pull-ups with one hand holding on wrapped towel on pull-up bar; Congdon Locomotives. This video is unavailable. Congdon Locomotive = 40 x 40. When you do a workout that doesn”t repeat any of the moves, it is recommended that you do enough repetitions so that the last three repetitions are extremely difficult. ballistic stretch • Congdon Locomotives • Crouching Cohen Curls • One-Arm Corkscrew Curls • Chin-Ups • Seated Bent-Over Back Flys • Curl-Up/Hammer Downs • Hammer Curls • Max Rep Pull-Ups • Superman • In-Out Hammer Curls • Strip-Set Curls. If you find that you can do 12 to 15 repetitions relatively easily, it means you should up the weight you are using so that repetitions 12 through 15 are challenging. Congdon Locomotives: 40r 25w 40r 30w Crouching Cohen Curls: 9r 20w 9r 20w One-arm Corkscrew Curls: 9r 25w 9r 25w Curl-Up/Hammer Downs - R 10 . "congdon locomotive curls"-40 dunno about that name it sounds funny!?? Congdon Locomotives Crouching Cohen Curls One Arm Corkscrew Curls Chin Ups Seated Bent Over Back Flys Curl Up / Hammer Downs Hammer Curls Max Rep Pull Ups Superman In Out Hammer Curls Strip Set Curls COOL DOWN. Strip-Set Curls. Similar to push ups, our upper body strength doesn’t naturally allow us to do mega repetitions of pull ups. The workout is designed so that you do two back exercises followed by two bicep exercises. During these exercises it is recommended to just do as many pull-ups as you can do during each set. 15 reps 15 lbs. 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. You are going to start with a variation of a pull-up and then do a weighted back exercise. 15 reps 12 lbs. Like my website and videos? Pull-ups are much more difficult to do in this workout than the others because your biceps are going to get very fatigued. Thank You! P90X Worksheets and/or the advanced excel P90X worksheets. One-arm Concentration Curls: Set 3: Corn Cob Pull Ups: Open Arm Curls: Reverse Grip Bent-over Rows: Static Arm Curls: Set 4: Towel Pull Ups: Crouching Cohen Curls: Congdon Locomotive: One-arm Corkscrew Curls: Set 5: Chin Ups: Hammer Curls: Seated Bent-over Back Flyes: Curl Up/Hammer Down: Set 6: Superman Workout: Strip Set Curls: Max Rep Pull Ups: In and Out Hammer Curls 5 Truths…, Boost Your Brain: 5 Vitamin Supplements that Help Aid Memory. As compared to the push ups in the Chest, Shoulders and Triceps workout, all of the moves were “doable.” And frankly, I appreciate that. Superman - R 4 23. Max Rep Pull-Ups (MOD) - R 20 Wide Front Pull Ups 22. Superman. Resistance bands tend to make some of the grip switches and angle changes (as done with the Curl Up/Hammer Down move) awkward. Because this is a “no repeat” workout, each exercise should be performed so that the last 3 reps are difficult. Crouching Cohen Curls = 10 x 35. Superman = check. Max Rep Pullups = 20. Congdon Curls 15 reps 10 lbs. This DVD, similar to the Chest, Shoulders And Triceps DVD and Legs and Back DVD, is a no-repeat workout. If you need to, modify these movements by using a chair for assistance. While guys will definitely add major size to their favorite mirror muscle, this workout will also do wonders for women who just want to tighten and give definition to their back and upper arms. Email This BlogThis! Then hold that one halfway and do reps with the first arm. Your arms are going to burn after (and during) this workout. P90X Day 31: Back & Biceps + Ab Ripper X. Chin-Ups. Consider donating to show your support, it goes a long way. In-Out Hammer Curls. I was a bit distracted waiting for a phone call, but I still concentrated on my workout and brought it. Seated Back Flys = 10 x 45. However, I might video some of the more elusive exercises at some point in order to help give you some reference. W 15 16. 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