Kick backs are done standing up and you are leaning forward with your elbows glued to your sides. Posted in Uncategorized | Tagged p90x, workout | 1 Comment ». A Description of One-Arm, Cross-Body Curls. Again a comfort workout wins! Posted in Uncategorized | Tagged challenge, p90x, review | 2 Comments ». Like the name states you are lying on your back. Well, basically there is no diet! This is just a basic shoulder press. But once I got settled I was good to go. It’s important to note that you do 2 sets of 3 exercises and then you do some ballistic stretching between sets. Julie and I already outlined this workout here. Very good stuff here. Do 'em for 30 seconds per side. A straight up pull-up with a towel in one hand. So I am going to keep this program as my day to day routine for the foreeable future. There are a number of upper arm muscle exercises that you can perform and some of these are the curls, the concentration and the preacher curls, and the hammer curls. Back and … ). Posts about p90x written by mardagan. In & Out Bicep Curls incorporates Hammer curls with side curls. Set One- 16 reps with 10 lbs. Lose your weights because you don’t need these. 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 exercises. Then using the arm that is in front of your chest push to rise up your body. ... One-arm Concentration Curls: 7r 25w 9r 25w. P90X Final and This Month's Rotation This is going to be a long post! People with back issues should avoid this exercise, as doing it without the proper technique may cause back injury. 16 reps 15 lbs. I have done millions of these and this is one of the staples of my normal workouts. and Comments (RSS). Lunge curls: Identical to One-Arm Concentration Curls from P90X Back & Biceps. I love this exercise. Things are going quite good, I am surprised at just how quick I am getting back into the weight where I left off. Straight position, with knees slightly bent, and a dumbbell in each hand with arms down by your sides and palms facing forward. I will be posting my 60 day pictures at the end of this week. I don’t know if I will ever like Yoga X, but one thing is for sure. And an hour and a half after finishing this workout, I still shudder at the thought of Corn Cob Pull-Ups. I will keep you all updated as the next 30 days go by. P90x worksheets 1. Chair Dips [45 sec]: Place your hands behind you on a chair, and lower down into a dip. My favorite kind of arm curls are Hammer curls, for some reason I am always stronger at hammer curls than normal curls. As with all the other P90X DVD’s this starts out with some familiar stretching and warm-up. Sorry, your blog cannot share posts by email. I love this! It's a what call a concentration curl penetration curl right hand that can just step right on the back side of our left hand. I really didn’t like doing this exercise with the bands. I only did these with the resistance bands, and didn’t need much weight. Just like the alternating shoulder presses with without the alternating part. For shoulders and arms there is only one exercise that was awkward in doing the exercise with resistance bands, I will note it there. BeachBody.com also has awesome resources but I still don't know how to navigate it. I am going to destroy my muscles this last round. I am on my 6th week which would put me on Phase2 second week. Do your ballistic stretching and proceed to your 3rd set. Focus on form so that every rep counts. Interested? What you do here is bring up the weight like your doing a normal curl, with your palms pointing up then when you reach the top alternate your grip, in this case you bring your grip facing inwards and drop back down. Like I mentioned in my prior posts, I can feel the end in sight of the first 90 day period and I am determined to fit the mold I am looking for. I didn’t think that this would be that much harder than normal kickback. 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. Posted in Uncategorized | Tagged challenge, p90x, review | Leave a Comment ». For the different variations of curls, I added a rep to the all of the curl exercises up until the One-Arm Concentration Curls. This is a very easy move, I have never done this in a crouching position but it works. Of course, that doesn’t mean I am stopping, oh no, quite the contrary. This workout P90X Shoulders and Arms puts me back into an element of familiarity. On a side note about my diet. Try not to rock. Today is the start of week four of phase two. The best deal was the buy-one-get-one-half-price deal I got with the Iso Mass at the GNC in Austin, Texas--protein powder is shockingly cheap in the US compared to Canada! Just like normal kickback but you flip your grip in the up position. Entries (RSS) Standing Bicep Curls. This concludes the 4th set. The further your feet are away from your body, the harder the workout. I have been doing these for ears. I am eating better then I have before, I have fruit and vegetables as often as possible, very little soda in turn I drink a lot of water. Alright this next one We're gonna keep something heavy as well. I have made gains in almost all of the categories for Back and Biceps and I for the first time finished AB Ripper X without falling behind in any if the exercises!! Ballistic Stretch [30 sec] Do your ballistic stretching and proceed to your 2nd set. It adds a whole new dimension to the kickback exercise. Back and Biceps + Ab Ripper X, week 7 day 3 out of 12 weeks! 60 days have come, man only 30 more days before the program is over. In & Out Bicep Curls. Static arm curl ( two arm curls – hold one arm in curl position while you curl the opposite arm 4 reps then switch, always holding one arm in a static hold while lifting the opposite arm. Since you are, however, you might easily end up doing about thirty curls in a row. So I guess instead of comfort food, I have a comfort workout and this Shoulders and Arms workout is one of em. WORKSHEET WORKSHEET WEEK 1 WEEK 2 WEEK 3 WEEK 9 WEEK 11 WEEK 1 WEEK 2 WEEK 3 WEEK 9 WEEK 11 This routine is performed during weeks 1, 2, 3, 9, and 11. Sit on the edge of a bench and place your feet wider than shoulder-width. It does work, this program makes me sweat more then most. I go down to a 10 lb. If you want a 25% discount sign-up as  a “Coach” and spread the word! okay. 2 more weeks and I will submit my 60 days photos for your interrogation. I like this exercise, its something I have never thought of but it works. W 15 09. The Main Workout (The Exercises in P90X Shoulders & Arms) Part I. I am not really a writer, but a workout fiend who happens to have a blog. For this bicep exercise I use 15’s and do 10-12 reps. Posted in Uncategorized | Tagged challenge, day 90, p90x, review | 3 Comments ». ... A great place to start finding info on P90X is Google and YouTube. Hammer Kickback: Do triceps kickbacks using a hammer grip for 30 seconds. I was feeling really good yesterday so we will see just how much better if at all I will be next time around. Stay tuned! At the end of this DVD there is also a copy of Ab Ripper X that follows, so don’t blow your wad on the shoulders & arms workout. Support one elbow on your knee, rest other arm on that forearm and curls. The arm that was initially being held at 90 degrees, then slowly drops to your side and completes 4 consecutive curls. When the first 90 days are up, my buddy James and I are going to do it again. This might be fine if you weren't doing a set of concentration curls immediately afterwards. These are just basic arm curls but you just do them at your sides so your arms are “open.” Static Arm Curl. The second angle is your lean forward as much as you can (maybe a 50 degree angle) then does your fly again. The single mission of this website is very simple: Get You In Shape. Here they are anyway, you can see the difinition enough, plus I will take another set a pics on my actual day 90! First off, all the pictures that were taken were all blurry, every last one of them. Towel Pull-ups. The only difference is instead of using free weights I am using the Bodylastics resistance bands. Thanks for the comments, I do really appreciate them, they really help me to be motivated. W 25 11. This a drop from 12.6% body fat I had before starting P90X, this is a remarkable drop so far! I will get some pictures out there on the halfway mark for sure. This is actually giving me a little bit of anxiety to perform and get the results I am looking for. Alternating Shoulder Presses. I think normal dumbbells would be fine for this exercise. I blame this on 2 factors. I kinda flip-flopped around with this because using resistance bands are way different than regular old free weights. P90X Back & Biceps Intense 39 minutes Target Areas: Arms, ... One-Arm Cross Body Curls 1 minute Switch Grip Pull-Ups 2 minutes Elbows Out Lawnmowers 2 minutes Standing Bicep Curls 1 minute One-Arm Concentration Curls 1 minute Corn Cob Pull-Ups 2 minutes Reverse Grip Bent-Over Rows 1 minute Open-Arm Curls 1 minute Static Arm Curls 1 minute This is a very tough exercise. I have been doing these for years with free weights, but this time I am using the Bodylastics resistance bands. P90X Challenge. This is the exercise that doesn’t work with the resistance bands that I have. Open Arm Curls - R 10 . Blog at WordPress.com. Go get it in my Beachbody web store. Corn Cob Pull-Ups (MOD) - R 10 10. Great stuff. I’m too familiar with all these for a 5 Face nomination. Static Arm Curls. This is a great bodyweight exercise. Posted in Uncategorized | Tagged day 1, day 30, day 60, day 90, p90x, pictures, review | 6 Comments ». Full Supination Concentration Curls [57 sec]: These are basic bicep curls, one at a time, but each time you reach the top, squeeze your bicep for an extra pulse. If you’re using dumbbells while lying down you extend your arms straight up and only using your triceps you bring the weight down to the sides of your face and back up again. One Arm Cross Body Curls - Set of 20 @ 35 Pounds Switch Grip Pull-Ups - Set of 20 Elbow Out Lawnmowers - Set of 10 @ 35 Pounds Standing Bicep Curls - Set of 10 @ 35 Pounds One Arm Concentration Curls - Set of 10 @ 25 Pounds Corn Cob Pull-Ups - Set of 20 Reverse Grip Bent Over Rows - Set of 16 @ 15 Pounds Open Arm Curls - Set of 10 @ 35 Pounds Now for the first time I know what people who eat comfort food feel like. dumbbell for this exercise and my goal is at least 12 reps. Corn-Cob Pull-Up. James just finished his back shoulder exersizes and who the hell can hold a camera steady after that. These are more commonly called “Skull Crushers”. I never really had a problem with weight, but I do need to loose more to show off the six pack. 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). Posted in Uncategorized | Tagged challenge, day 60, p90x, pictures, review | Leave a Comment ». This is a guy that is dedicated and I believe could win the 1000 or even 10,000 dollar Million Dollar Body prize! These are standard curls but you are in a crouching position with your elbows resting on the inside of your knees. This is sort of Bodylastics crème de la crème in resistance bands, they run about $100 for the whole set, and are a worthwhile investment if you’re serious about fitness. The first 45 minutes of this program is a killer, and I am not that flexible so some of these routines are not pleasant. Females find males with well-toned upper arm muscles very attractive while the males find co-males with toned upper arm muscles envious.? You are going to do 16, so 4 on each side, then switch. That’s the point where I basically stayed at the same number of reps for the remaining curl exercises. That was proud moment, the fu*ked up part about that stat is I now set the bar and I cannot fall below 100% from now on… that is going to suck! Hopefully I can show improvements. Notify me of follow-up comments by email. Here is a quick side by side of my Day 1, day 30 ,day 60 and day 86 pictures. Posted in Uncategorized | Tagged challenge, p90x, pictures, review | 3 Comments ». I am also going to start riding my Mountain Bike over the weekend now that I am living in an area that has world class Bike trails! Posted in Uncategorized | Tagged challenge, p90x, phase 2, review | 1 Comment ». Reverse Grip Bent-Over Rows - R 10 . Your email address will not be published. Open Arm Curl. Do your ballistic stretching and proceed to your 4th set. Part of the series: Total Body Fitness Techniques. This concluded the 1st set. 15 reps 12 lbs. Just normal shoulder fly’s are fine, it second angle that blows it out the water. P90X Shoulders and Arms ... Full supination concentration curl ... Set 1 – 12 reps with 17lb DBs Set 2 – 12 reps with 17 lb DBs. All you do is grab a comfortable weight your arms down and palms facing toward your body then just lift the weight up while flaring your elbows up and out. 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. First, for the few people who look at this P90X blog, please head over to my buddy Steve’s P90X blog at http://www.phase2.net/2008/04/08/ He has his day 1 and day 30 pictures up and he has some spectacular results! This is the exact same exercise. 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. My favorite upper body exercise, this is a very basic anaerobic exercise. I am hovering around 9.50% body fat right now. With bands in your hands you bring your arms straight out to your sides then directly in front of you. Today is Yoga X, now I am not a big fan of Yoga X and I admit the reason that is…. The GUNZ!!!! Then when it is all done, I am going to do it all over again! You do a total of 16 curls. Grab a dumbbell with one hand. It’s a great program to incorporate into your Tough Mudder(or other obstacle course) training. Okay, squat and back to the rest. This is actually the first time I have ever done static curls. This exercises works better with resistance bands than it does free weights. You start with both palms facing up and do your curls as normal, when you reach the top, switch your grip so your palms are facing inwards and lower the weight. For the first few years of my quest into “inshapeism” these were the kind of workouts I was doing. Week 12 day 3, almost to the finish line…. It really sucked. And we're right at three two and um perfect. Alright everyone, I have started back on the P90X program after taking way to long off after I finished the first 90 days. I normally do these in my workouts. Third set of back exercises includes: Corn Cob Pull-Ups. Posted in Uncategorized | Tagged challenge, p90x, review | 1 Comment ». Stay tuned for my almost 90 day pictires! So without further ado, here are my 60 day photos: I will put together a set of my first week, 30 and 60 day photos to get a better look at the changes. Tonight is back and Biceps, I am going to log what I did last week with this week for all to see. Reverse Grip Bent-Over Rows.. Open Arm Curls.. Static Arm ... Back & Biceps is one of my favorite videos in the original P90X series. 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. Comfort exercises for me. More specifically I am using the Terrell Owens branded Bodylastics bands. Find related exercises and variations along with expert tips Posting these results from the last time I did the routine to the latest will show what gains I have done if any, and help me to be motivated to keep making gains as well. Hopefully you will be able to see some improvements from the 30 day to the 60 day shots. 24 minutes, ... One Arm Across Body Curls 1 minute Switch Grip Pull Ups 1 minute Elbow Out Lawnmowers 1 minute Standing Bicep Curls 1 minute One Arm Concentration Curls 1 minute Corn On Cob Pull Ups 1 minute Reverse Grip Bent Over Rows 1 minute Open Arm Curls 1 minute Static Arm Curls 1 minute This concluded the 2nd set. 3months does not seem long but this program is very difficult and I have seen a bunch of others not fully commit to the program. Today is Back & Biceps and Ab Ripper X. I am going to take my pictures after the workout, I know I am a week and a half early on these pics but I believe it will show the definition more then if I wait for the last day of the rest week. You do your Shoulders flys as normal which are very standard. Again no drama and familiar if you workout regularly. Performing standard curls with both arms at once; One-Arm Concentration Curls. I am determined to be close if not where I want to be physically by the 90 days. So without further ado: Back and Biceps:                    Week 6                               Week 7, Wide front Pull-Ups:             12 chair                       3 normal/14 chair, Lawnmowers:                        15r 35w                              18r 35w, Twenty-ones:                        21r 20w                         21r 20w (light), One-arm cross body curls:   8r 30w                                 9r 30w, Switch grip pull-ups:             12 chair                               14 chair, Elbow-out Lawnmowers:     12r 30w                               11r 35w, Standing Bicep Curls:             8r 30w                                10r 30w, One-arm Concentration Curls:  7r 25w                                  9r 25w, Corn Cob Pull-ups:          3 normal/ 3 chair               1 normal/ 7 chair, Reverse Grip Bent over Rows: 12r 25w                              12r 30w, Open Arm Curls:                       10r 25w                           5/3r 30/25w, Static Arm Curls:                       16r 15w                          12/4r 20/15w, Towel Pull-ups:                           11 chair                               12 chair, Congdon Locomotives:               40r 25w                             40r 30w, Crouching Cohen Curls:               9r 20w                                9r 20w, One-arm Corkscrew Curls:         9r 25w                                9r 25w, Chin-Ups:                                10 chair                               11 chair, Seated Bent-over back Flys:     12r 25w                               11r 30w, Curl-ups/Hammer Down:          6r 25w                                 8r 25w, Hammer Curls:                           7r 25w                                  9r 25w, Max Rep Pull-ups:                9 chair/wide flys                 5 chair/corn cob, Superman:                                       ALL                                       ALL, In-Out Hammer Curls:                7r 20w                                   8r 20w, Strip-set Curls:                            24r 25w                                 24r 25w, AB RIPPER X:                                 90%                                       100%. Reverse Grip … Use your arm that is off the ground to place is on the ground in front of your chest or wherever is comfortable, and then use your arms that are already on the ground to grab your shoulder. The idea is to tame the weight and not let it get away from you. Post was not sent - check your email addresses! This concludes the 3rd set. These are the same thing you did in Shoulders & Arms day. Chair Dips ... Static Arm Curls 16 reps 10 lbs. For Deep Swimmers Presses you do normal shoulder presses then throw a two arms bicep curl in there for good measure. Simple and effective. Your arms are going to burn after (and during) this workout. OK, so I am now starting to feel the end in sight and it is making me even more determined to give it my all on every exercise. Now that I got my resistance bands, I will be doing all my review with these in mind. Dumbbell Concentration Curl is an isolation movement exercise with the primary purpose to peak your arm's biceps, especially the Brachialis (outside part of biceps). ... Full Supination Concentration Curls 13 reps 10 lbs. I personally am not a fan of doing kick backs with resistance bands; I think free weights are better for this exercise. All in all I give this DVD a 4 out of 5 Charles Faces. W 15 12. I will be adding more cardio to the program, time to start up my mountain bike riding on the weekends again. Frog Push-ups: These are exactly the same as the Power Push-Ups from Insanity Max Interval Plyo. We use cookies to ensure that we give you the best experience on our website. This is probably the hardest exercise of the day. You can perform Dumbbell concentration curls in a variety of ways: sitting, standing or in a kneeling position. I don’t like normal Tricep Kickback but I do like these. This is more commonly called an alternating grip bicep curl. Standing Bicep Curls.. One-Arm Concentration Curls.. Corn Cob Pull-Ups.. Join Me. I am going to try and BRING IT even more this time around. With the bands you stand up and do the same thing, except you are bringing the bands behind your head. Subjects then began by performing an isometric single-arm Concentration Curl movement, completing the maximum contraction (MVC) for the biceps. I think I will makes this a daily update, this will help me BRING IT everyday to get stronger. Every 20 seconds on this side. Talk about getting a pump going in your biceps. 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 have never exercised this way, and i’m not particularly sold on it yet, I need a few weeks to tell if it actually makes a difference or not. At least 8-9 12 ounce cups worth. Once we finish the second round then we are going to do the P90X Plus edition! P90X Day 31: Back & Biceps + Ab Ripper X. 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