Congdon Locomotive - 30 reps w/30lb dumbbells Crouching Cohen Curls - 15 reps w/25lb dumbbells Corkscrew Curls - 12 reps w/25lb dumbbells Chin Ups - 15 reps Seated Back Flys - 10 reps w/30lb dumbbells Curl Up/Hammer Down - 8 reps w/35lb dumbbells Hammer Curls - 10 reps w/30lb dumbbells Max Pull Ups (parallel pulls) - 2 reps + 11 reps assisted The Back and Biceps routine is another one of my favorites. 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. Crouching Cohen Curls - R 15 . Superman - R 4 23. Think I need to invest in some 12's because they were hard! Similar to push ups, our upper body strength doesn’t naturally allow us to do mega repetitions of pull ups. Congdon Locomotives. W 15 21. One-Arm Corkscrew Curls - R 10 . 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. Towel Pullups = 18. In/Out Hammer Curls = 16 x 35. Chin-Ups. Want to try P90X for yourself? 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 The exception to the rule is with pull-ups. 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 … 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. Some of the moves include lawn mowers, reverse grip bent over rows, congdon locomotive, crouching cohen curls, and hammer curls. Do pull-ups with one hand holding on wrapped towel on pull-up bar; Congdon Locomotives. 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 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 P90X Day 31: Back & Biceps + Ab Ripper X. • 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. Seated Back Flys = 10 x 45. I was a bit distracted waiting for a phone call, but I still concentrated on my workout and brought it. 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). Today I was able to workout at 9:30am again, I wont be able to do this during the week soon. Workout #1 Workout #2 WORKOUT Reps … 15 reps 15 lbs. 14. Open Arm Curls Static Arm Curls Towel Pull-Ups (I really liked these. In summary, this P90X workout was great. 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. Because this is a “no repeat” workout, each exercise should be performed so that the last 3 reps are difficult. 40 reps 12 lbs. Fourth set of back exercises includes: Towel Pull-Ups. Consider donating to show your support, it goes a long way. Crouching Cohen Curls. Side Tri-Rises 12 reps 12 lbs. And an hour and a half after finishing this workout, I still shudder at the thought of Corn Cob Pull-Ups. 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. Fun!) Share … 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. Congdon Locomotives - R 40 - W 25 15. Seated Bent-Over Back Flys. Today was my second week of P90X Back and Biceps. Superman = check. 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. 15 reps 12 lbs. 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) I didn't do that well with these, but I like the idea!) Curl Up/Hammer Down = 10 x 45. Then hold that one halfway and do reps with the first arm. Basically, you’ll find that during the second exercise of each set, your muscles are pretty tired, which ensures your muscles are maxed out. Max Rep Pull-Ups. Don’t forget, track your progress! Watch Queue Queue I started working out in 2010. Strip-Set Curls. 15 reps 15 lbs. Curl-Up/Hammer Downs - R 10 . • 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! Hold one weight half way and do curls with the other. ballistic stretch / water break 60 sec. 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) 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. In-Out Hammer Curls. My name is Lloyd and I live in Hawaii. This video is unavailable. 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 . Title: P90X_workoutLog.FH11 Author: sgrella Created Date: 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. W 15 19. One Arm Corkscrew Curls 15 reps 10 lbs. 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. Max Rep Pull-Ups (MOD) - R 20 Wide Front Pull Ups 22. Your arms are going to burn after (and during) this workout. Talk about getting a pump going in your biceps. Thank You! This DVD, similar to the Chest, Shoulders And Triceps DVD and Legs and Back DVD, is a no-repeat workout. Crouching Cohen Curls 15 reps 10 lbs. 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 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 Congdon Locomotives (Awesome. Best Diet for Energy: 10 Foods that Help Beat Fatigue, Do You Need a Pre Workout Supplement For Exercise? W 15 17. Static Arm Curls = 16 x 35. ballistic stretch 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. Congdon Locomotive = 40 x 40. People with back issues should avoid this exercise, as doing it without the proper technique may cause back injury. Hammer Curls - R 10 . Congdon Locomotives 40 reps 10 lbs. 1 Arm Corkscrew Curls = 10 x 40. One-Arm Corkscrew Curls. Resistance bands tend to make some of the grip switches and angle changes (as done with the Curl Up/Hammer Down move) awkward. Pull-ups are much more difficult to do in this workout than the others because your biceps are going to get very fatigued. Congdon Locomotives: 40r 25w 40r 30w Crouching Cohen Curls: 9r 20w 9r 20w One-arm Corkscrew Curls: 9r 25w 9r 25w Then you are going to do 2 bicep exercises. 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