Learn how to build muscle, burn fat & stay motivated. W 15 19. Repeat for the desired number of repetitions. It might look a little weird but it will help you keep your back straight during the exercise and isolate your shoulders more. AB RIPPER X: 90% 100%. I don't think it really matters. Email: click here. 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. P90x worksheets 1. Reverse Grip Chin-ups; Wide Front Pull-ups; Closed Grip Overhand Pull-ups; Switch Grip Pull-ups (Switch every 2 reps) P90X Back Exercises – P90X BACK & BICEPS . Issuu is a digital publishing platform that makes it simple to publish magazines, catalogs, newspapers, books, and more online. sit down on a bench, holding two db's down below your legs by your feet, then lift out to the sides to 90 degrees squeezing back at the top of every rep, then… Seated bent over back flys on Vimeo Join Don’t jut your head forward during the movement - this is about stimulation for a small muscle group. W 15 24. • Seated Bent-Over Back Flys • Curl-Up/Hammer Downs • Hammer Curls • Max Rep Pull-Ups • Superman • In-Out Hammer Curls • Strip-Set Curls. Curl Up/Hammer Down [58 sec]: Do a curl up, turn the weights and lower them like a hammer. So without further ado: Back and Biceps:                    Week 6                               Week 7Â, 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 25wÂ, 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 20wÂ, Strip-set Curls:                            24r 25w                                 24r 25w, AB RIPPER X:                                 90%                                       100%, 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!! Hope this helps. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. P90X Worksheet - Treino P90X Brasil 1. 10 BACK - Reverse Grip Bent-Over Rows 11 BICEPS - open-Arm Curls 12 BICEPS - Static—Arm Curls 13 BACK- Towel Pull-Ups (Switch every 3) 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 What I have found is everything you read is merely a suggestion when it comes to weight and reps. You have to figure out what works for you in both areas. Success! Email This BlogThis! Make sure to do the exercise slowly and watch yourself in the mirror during the exercise to make sure you are keeping good posture. In-Out Hammer Curls - R 5 . Curl-ups/Hammer Down: 6r 25w 8r 25w Hammer Curls: 7r 25w 9r 25w. :(. RampedFitness 644 views. It takes time and can be quite frustrating at times as well but spend the time to figure it out and the payback will be good gains and quality workouts. Muscle & Strength, LLC Thanks. Hammer Curls [44 sec]: Do standard curls but with the weights oriented vertically. We teach you how to do thousands of exercises! Seated Bent-over back Flys: 12r 25w 11r 30w. Max Rep Pull-ups: 9 chair/wide flys 5 chair/corn cob. Reverse Grip Bent over Rows: 12r 25w 12r 30w. I lower and reverse my preacher rest to put my chest against which takes the lever load off my back. hi guys would tell me please how many minutes to rest after every reps. per arm Strip Set Curls: 17.5 lbs., 12.5 lbs., 10 lbs. Brett Blumenthal 89,771 views. W 15 & Resistance Band-----I've been wanting to share what tools I use for the P90X regiment. Just enough so that you could pump another rep if you wanted to. If not, then why does my lower back hurt after I lift the dumbbells but not with the other exercises. Strip-Set Curls (MOD) - R 10 . 0:09. People with back issues should avoid this exercise, as doing it without the proper technique may cause back injury. Reverse Grip Bent-Over Rows 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 . P90X in 90 Seconds: Back and Biceps - Duration: 1:36. Could you inform me of this. Use the spaces provided for each exercise to record the number of reps performed and, when using dumbbells, … Same angle as shown and the same movement. Ideally we want to focus on the rear deltoids, not the scapular retractors so movement at the shoulder blade should be limited. I also recommend keeping your abdominal muscles tight throughout the exercise, this should prevent you from having any unnecessary pressure on your lower back. This relatively-short (51-minute) program was, to put it mildly, a killer. P90X Day 31: Back & Biceps + Ab Ripper X. Learn how to get order discounts and FREE fitness gear! If this is giving you back pain it can be substituted with another exercise. As for the weight question above. During Back & Biceps I increased my reps and I also increased the amount of weight I used for many of the exercises. i am doing dough's 5 day workout and i like to know what pounds to use for dumbbell rear delt fly my current weights is 174 lb and height is 5'6". Join 500,000+ The amount of weight that you want to use solely depends on what your are trying to achieve. Just feel it out, start low and if you feel the weights or too low and you are not getting a good enough "burn" then increase your weights. Ken. Using your resistance bands or dumbbells, “fly” your elbows out as much as you can so you’re in a scarecrow position. What the hell - why are they so hard! Blog at WordPress.com. 1180 First Street South I will be posting my 60 day pictures at the end of this week. per arm Max Rep Pullups (wide): 12x assisted Superman: - In Out Hammer Curls: 10x, 17.5 lbs. Hammer Curls - R 10 . Try using an adjustable bench, set it at about halfway (where you would have it for inclined dumbbell presses), then lay on the bench face down with your feet out behind you. For muscle growth many suggest heavy weights with lower reps (6 to 12) I usually do 10 but of course it is always good to change it up a bit and "shock your muscles" with triple or even drop sets on occasion. P90X Day 36 I guess I had one of those mornings. Reverse Grip Bent over Rows: 12r 25w 12r 30w. Web page addresses and e-mail addresses turn into links automatically. Allow the arms to hang straight down from the shoulders with a neutral grip and dumbbells behind your calves. AB RIPPER X: 90% 100%. W 15 20. I will just make sure I do chest, back and ab ripper on Wednesday instead. Do this workout and over 100,000 other workouts in Workout Trainer for iOS & Android by Skimble. M&S weekly newsletter sends you workouts, articles and motivation based on your goal. For perfect forearms. Fifth set of biceps exercises: Curl-Up/Hammer Downs and Hammer Curls. Day 1, Day 30, Day 60 and Day 86 pictures. I am on my 6th week which would put me on Phase2 second week. In-Out Hammer Curls: 7r 20w 8r 20w Strip-set Curls: 24r 25w 24r 25w. I laid face down on a short bench (head over the end) angled about 30 degrees. Take a deep breath and pull the dumbbells towards the ceiling using the rear deltoids. Back Flys; P90X Back Exercises – P90X LEGS & BACK. Things are going quite good, I am surprised at just how quick I am getting back into the weight where I left off. Check your inbox for your welcome email. Sit in an upright position and then hinge forward from the hips. per arm Hammer Curls: 12x, 17.5 lbs. So. The last move is strip set curls where you line up or switch out 4 sets of weights and do 8 curls with the heaviest first, then drop 2 1/2 or 5 lbs for 8 more reps and continue two more times. I think it will work as well as this. I dont do this one in this manner. Max Rep Pull-ups: 9 chair/wide flys 5 chair/corn cob. Not sure what's going on. AB RIPPER X: 90% 100%. 1 comment: Max Burn Weight Loss said... P90X, on the other hand, is designed with a different purpose. The key here is to fly out. They are heavily involved in maintaining proper posture and strengthening them by using exercises such as the seated bent over dumbbell reverse fly can help keep you injury free. Columbia, SC 29209 Curl-ups/Hammer Down: 6r 25w 8r 25w Hammer Curls: 7r 25w 9r 25w. 10 BACK - Reverse Grip Bent-Over Rows 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 I excelerated from 16oz to kegs and notice gains all over and having a blast while doing it! In-Out Hammer Curls: 7r 20w 8r 20w Strip-set Curls: 24r 25w 24r 25w. Dont go to total muscle failure. 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! I was feeling really good yesterday so we will see just how much better if at all I will be next time around. Hinge as far as comfortably possible while completing the exercise. Seated Bent Over Back Fly. That exercise is a killer! Curl-ups/Hammer Down: 6r 25w 8r 25w Hammer Curls: 7r 25w 9r 25w. 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. Superman: ALL ALL. I get some painful popping in my left shoulder when I start pushing myself on this lift. Do P90X Back & Biceps. Just my two cents. This is also known as a supinated grip and will externally rotate the shoulder. Sit in an upright position and then hinge forward from the hips. Keep the abs braced and don’t arch the back at the top of the movement. When I do this exercise, I manage to get my back straight enough so it doesn't hurt my lower back, but everytime I 'fly' upwards I can hear a small crackling kind of noise in my right shoulder. Seated Cable Rows might be better than Bent-Over Barbell Rows for athletes who have trouble with their hip hinge and lower-back strength, because Seated Cable Rows place you in … When I lean over as far as I can go, is my back supposed to be straight. Max Rep Pull-Ups (MOD) - R 20 Wide Front Pull Ups 22. Entries (RSS) Seated Dumbbell Shoulder Press Video Guide. Join 500,000+ newsletter subscribers! Most people who are not used to doing flys try and push up which does not work your back muscles, but your traps. ), Reverse Grip Bent-over Rows, Open Arm Curls, Static Arm Curls, Towel Pullups, 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 (killer but a great ending) and then of course, Ab Ripper X! Ripper X does my lower back hurt after I lift the dumbbells towards the ceiling the! 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