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Open Arm Curls. 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. Two Angle Shoulder Flys. Set Two- 16 reps with 12 lbs. Hold one weight half way and do curls with the other. W 15 21. Curl-Up/Hammer Downs - R 10 . This routine is performed every week that is not a Recovery week. Hammer Curls - R 10 . P90x worksheets 1. Superman. 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. Lying Down Tricep Extensions. 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. The Main Workout (The Exercises in P90X Shoulders & Arms) Part I. Please note: Timers that have not been viewed in the last 6 months will be periodically deleted. Use the spaces provided for each exercise to record the number of reps performed. Crouching Cohen Curls - R 15 . Don’t forget, track your progress! Side Tri-Rises. I seem to remember what's-his-name having issues with the last reps of the crouching Cohen curls on Shoulders and Arms, but yeah, chances are your form goes to pot before you get to that point. Crouching Cohen Curls. I hope you have found some useful information in this review. P90X Day 31: Back & Biceps + Ab Ripper X. And I hope you love Shoulders & Arms as much as I do. People with back issues should avoid this exercise, as doing it without the proper technique may cause back injury. W 15 13. Attempting to install timers in Seconds for iOS should be done through Safari. Switch arms and do the same thing on the other side. The arm that was initially being held at 90 degrees, then slowly drops to your side and completes 4 consecutive curls. In-Out Hammer Curls. You are going to do 16, so 4 on each side, then switch. Third set of biceps exercises: Open Arm Curls. Do them until you can’t do anymore. This is done by tapping the action icon (up arrow out of a box). The Back and Biceps routine is another one of my favorites. BREAK. One-Arm Corkscrew Curls - R 10 . Using 12 kg 26.5 lbs on this. P90X Shoulders & Arms - Bicep Curls. Don't have Seconds Interval Timer yet? Then hold that one halfway and do reps with the first arm. Static Arm Curls. Congdon Locomotives. 5 seconds)**** Bring one arm half way up like a bicep curl and hold there while you do 4 reps with the other arm. Static Arm Curls [1:05 sec]: Do four reps with one arm while the other holds the weight out before you, elbow locked into your side. Other apps may not recognise the file. You’ll be doing curls with palms facing toward the front, curling up on the outside; Static Arm Curls. One-Arm Corkscrew Curls. 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). Sep 28, 2015 - 11****Static Arm Curl (1min. Max Rep Pull-Ups. Static arm curl; Towel pull-up; 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 that the last 3 reps are difficult. 11 BICEPS - open-Arm curls 12 BICEPS - static-Arm Curls 13 BACK - Towel Pull-Ups (Switch every 3) 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 Use the spaces provided for each exercise to record the number of reps performed and, when … Week 1 - Reps 16 - Weight 7.5 lbs. Static Arm Curls – You are standing with a weight in each hand bending your left elbow to 90 degrees and crank out four reps of bicep curls with the other arm. Congdon Curls. Bonus Round. Curl-Up/Hammer Downs. 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. W 15 16. Seated Bent-Over Back Flys - R 15 . After my first two days of P90X, I was worried I wouldn't make it through Week One -- let alone the entire 90 days. Crouching Cohen Curls (P90X) Crouching Cohen Curls (P90X) By Finnan, March 22, 2014 in Xbox Fitness. 16 reps total. Crouching Cohen Curls. Standing Bicep Curl – 21 One-Arm Concentration Curl – L21 R16 Corn Cob Pull Up – 8 Reverse Grip Bent-Over Row – 16 Open-Arm Curl – 26 Static-Arm Curl – 34 Towel Pull Up -12 Congdon Locomotive – 40 Crouching Cohen Curl – 24 One-Arm Corkscrew Curl – L21 R20 Chin Up – 15 Seated Bent-Over Back Fly – 22 Curl Up/Hammer Down – 20 And then repeat this entire sequence. Towel Pull-Ups. Of the three weight lifting workouts we have experienced this far, this is the one that I enjoy the most. On the 4th curl, the "moving" arm then stops at a 90 degree static elbow bend during the eccentric action. Strip-Set Curls. The biceps curl component targets your biceps brachii muscle, which is located at the front of your upper arms. Alternating Shoulder Presses. Static Arm Curls [58 sec]: Stand straight, hold one weight half way and do 4 curls with the other. These are the same thing you did in Shoulders & Arms day. Set One- 15 reps with 8 lbs. W 15 17. Do that until you have done 16 total (8 reps on each side). These are just basic arm curls but you just do them at your sides so your arms are “open.” Static Arm Curl. Chin-Ups. Static Arm Curls. Week 1 - Reps 10 - Weight 7.5 lbs. Towel Pull-ups. 19 SHOULDERS - Seated Two-Angle Shoulder Flys. Last Thursday was the second day that we performed this workout. On the fourth rep, lower that arm and lock the other in place. After all, ... 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. Then switch and do 4 more. In & Out Bicep Curls Two-arm Tricep Kickbacks Deep Swimmer’s Press Full Supination Concentration Curls Chair Dips Upright Row Static Arm Curls Flip-Grip Twist Tricep Kickbacks Two-angle Shoulder Flyes Crouching Cohen Curls Lying-down Tricep Extensions In & Out Straight-arm Shoulder Flyes Congdon Curls and Side Tri-Rises Fourth set of back exercises includes: Towel Pull-Ups. This is actually the first time I have ever done static curls. Flip Grip Twist Kickback [48 sec]: Bend over, flat back, and hold the weighs below you with elbows locked into your side. Week 1 - Reps 10 - Weight 7.5 lbs. 18 TRICEPS - Flip-Grip Twist Triceps Kickbacks . Basic and effective. Set One- 16 reps with 10 lbs. 6 years ago. In & Out Straight Arm Flys. Double-Arm Tricep Kickbacks. Cogdon Locomotive. 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. Static Arm Curls. Week 2 - Reps 10 - Weight 10 lbs. Shoulders, Biceps and Triceps are harder to make big changes on because the weight variance is so big between weights. level 1. Hammer Curls. 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. Static Arm Curls - R 6 . You do a total of 16 curls. I think the main reason that I love it is because I can actually DO it, unlike both of the videos that include pull-ups which I am still not close to being able to do. Flip-Grip Twist Kickbacks. Max Rep Pull-Ups (MOD) - R 20 Wide Front Pull Ups 22. This relatively-short (51-minute) program was, to put it mildly, a killer. Static Arm Curls Flip-Grip Twist Tricep Kickbacks Two-Angle Shoulder Flys Crouching Cohen Curls Lying-Down Tricep Extensions In & Out Straight-Arm Shoulder Flys Congdon Curls Side Tri-Rises WEEK 1 R WEEK 3 SHOULDERS . The GUNZ!!!! ones I am making now. In & Out Bicep Curls. As you push the weights overhead, during the shoulder press component, you’re primarily working the anterior deltoid, which is the major muscle in your shoulders. Repeat. Week 3 - Reps 12 - Weight 12.5 lbs. Week 2 - Reps 16 - Weight 10 lbs. Towel Pull-Ups (MOD) - R 21 14. 17 BICEPS - Static Arm Curls. 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. 11 BICEPS - open-Arm curls 12 BICEPS - Static-Arm Curls 13 BACK - Towel Pull-Ups (Switch every 31 14 BACK - Congdon Locomotives 15 BICEPS - Crouching Cohen Curls 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 Open Arm Curls [53 sec]: Stand straight, and do curls, palms facing toward the front, curling up on the outside. Here are the strength changes over the last 90 days of P90X. Link to this timer: View full screen. W 15 20. Superman - … P90X Day 31: Back & Biceps + Ab Ripper X. 17 BICEPS - Static Arm curls 18 TRICEPS - FLip-6rip Twist Triceps Kickbacks 19 SHOULDERS - Seated Two-Angle Shoulder Flys 20 BICEPS - 21 TRICEPS - Lying-Down Triceps Extensions 22 SHOULDERS — Seated Two-Angle Shoulder Flys 23 BICEPS - 24 TRICEPS - Lying-Down Triceps Extensions - h & outstraight-Armshout&rFtys 26 BICEPS - Congdon curls 27 TRICEPS -Side Tri-Rises 28 SHOU-DERS-h & … P90x Shoulders And Arms. Congdon Locomotives - R 40 - W 25 15. Then hold that one halfway and do 4 reps with the first arm. Round 4. Week 3 - Reps 10 - Weight 12.5 lbs. W 15 19. Chin-Ups (MOD) - R 15 18. Use the spaces provided for each exercise to record the This routine is performed during weeks 1, 2, 3, 9, and 11. Like I said in a previous post, I really need to get PlateMates so that I can make the increment changes smaller than the 3-5 lb. Seated Bent-Over Back Flys. 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