It would be relatively labor intensive to do so. My name is Lloyd and I live in Hawaii. Chin-Ups. People with back issues should avoid this exercise, as doing it without the proper technique may cause back injury. Today was my second week of P90X Back and Biceps. 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. In summary, this P90X workout was great. Congdon Curls 15 reps 10 lbs. 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 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 … This DVD, similar to the Chest, Shoulders And Triceps DVD and Legs and Back DVD, is a no-repeat workout. Congdon Locomotives. Congdon Locomotives 40 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. 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! 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) 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. 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) The exception to the rule is with pull-ups. 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 … 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 Seated Bent-Over Back Flys. 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). 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. 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. Your arms are going to burn after (and during) this workout. Some of the moves include lawn mowers, reverse grip bent over rows, congdon locomotive, crouching cohen curls, and hammer curls. Title: P90X_workoutLog.FH11 Author: sgrella Created Date: Max Rep Pull-Ups. "congdon locomotive curls"-40 dunno about that name it sounds funny!?? Hammer Curls. 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 Email This BlogThis! Superman = check. Like my website and videos? 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. 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. Don’t forget, track your progress! Best Diet for Energy: 10 Foods that Help Beat Fatigue, Do You Need a Pre Workout Supplement For Exercise? W 15 19. P90X Worksheets and/or the advanced excel P90X worksheets. Today I was able to workout at 9:30am again, I wont be able to do this during the week soon. Chin-Ups (MOD) - R 15 18. Pull-ups are much more difficult to do in this workout than the others because your biceps are going to get very fatigued. Want to try P90X for yourself? 15 reps 12 lbs. Because this is a “no repeat” workout, each exercise should be performed so that the last 3 reps are difficult. 15 reps 15 lbs. W 15 17. Hammer Curls - R 10 . As compared to the push ups in the Chest, Shoulders and Triceps workout, all of the moves were “doable.” And frankly, I appreciate that. Do pull-ups with one hand holding on wrapped towel on pull-up bar; Congdon Locomotives. 15 reps 15 lbs. I realize that I don’t go into detailed “how-to” descriptions on these moves. Here is the workout flushed out in detail: Pull ups and chin ups can be especially challenging for women. Curl Up/Hammer Down = 10 x 45. Think I need to invest in some 12's because they were hard! Talk about getting a pump going in your biceps. ballistic stretch / water break 60 sec. Hammer Curls = 10 x 45. This video is unavailable. If you need to, modify these movements by using a chair for assistance. 15 reps 15 lbs. Open Arm Curls Static Arm Curls Towel Pull-Ups (I really liked these. 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. Strip-Set Curls. Back and Biceps consists of 24 exercises. 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 21. Then you are going to do 2 bicep exercises. 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. I was a bit distracted waiting for a phone call, but I still concentrated on my workout and brought it. 11- Open-Arm Curl 12- Static-Arm Curl. The workout is designed so that you do two back exercises followed by two bicep exercises. And an hour and a half after finishing this workout, I still shudder at the thought of Corn Cob Pull-Ups. 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. Workout #1 Workout #2 WORKOUT Reps … During these exercises it is recommended to just do as many pull-ups as you can do during each set. As the name implies, this P90X workout is made up of back exercises and bicep exercises. Read more on how I overcame adversity and transformed my life forever! 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 In/Out Hammer Curls = 16 x 35. Resistance bands tend to make some of the grip switches and angle changes (as done with the Curl Up/Hammer Down move) awkward. Share … Chinups = 18. Congdon Locomotives - R 40 - W 25 15. Similar to push ups, our upper body strength doesn’t naturally allow us to do mega repetitions of pull ups. Consider donating to show your support, it goes a long way. W 15 20. Congdon Locomotive = 40 x 40. The Back and Biceps routine is another one of my favorites. 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 Corn Cob pull-ups p90x Day 31: back & biceps will lead to jaw-dropping! ( these are really hard to do with the Curl Up/Hammer Down move ).. It sounds funny!? hold that one halfway and do reps with the Curl Up/Hammer move... Funny!? you can do during each set Brain: 5 Vitamin Supplements that Help Aid.! 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