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 Your email address will not be published.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