Like the name states you are lying on your back. The further your feet are away from your body, the harder the workout. 15 reps 12 lbs. 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. Today is the start of week four of phase two. This is the exact same exercise. I will be posting my 60 day pictures at the end of this week. 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. I am going to destroy my muscles this last round. Alright this next one We're gonna keep something heavy as well. This concludes my review on P90X Shoulders and Arms. For shoulders and arms there is only one exercise that was awkward in doing the exercise with resistance bands, I will note it there. I have done millions of these and this is one of the staples of my normal workouts. More specifically I am using the Terrell Owens branded Bodylastics bands. All in all I give this DVD a 4 out of 5 Charles Faces. I did 5 reps, which is the same number I did during week 7 of P90X. But once I got settled I was good to go. Hopefully you will be able to see some improvements from the 30 day to the 60 day shots. Posted in Uncategorized | Tagged challenge, p90x, review | Leave a Comment ». 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. The single mission of this website is very simple: Get You In Shape. I don’t know if I will ever like Yoga X, but one thing is for sure. I normally do these in my workouts. 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. When it comes to Ab Ripper, I will make a general comment  about how well I did in percentage form last  time to tonight’s. 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 Sorry, your blog cannot share posts by email. I like this exercise, its something I have never thought of but it works. These are the same thing you did in Shoulders & Arms day. Talk about getting a pump going in your biceps. Posted in Uncategorized | Tagged challenge, day 90, p90x, review | 3 Comments ». I blame this on 2 factors. Straight position, with knees slightly bent, and a dumbbell in each hand with arms down by your sides and palms facing forward. Learn how to correctly do One-arm Concentration Curls to target Biceps with easy step-by-step expert video instruction. dumbbell for this exercise and my goal is at least 12 reps. Corn-Cob Pull-Up. OK, so here are the results for Back and Biceps and Ab Ripper X. Try not to rock. I am very happy with the fact that I was committed to the 90 days. Posted in Uncategorized | Tagged day 1, day 30, day 60, day 90, p90x, pictures, review | 6 Comments ». These are just basic arm curls but you just do them at your sides so your arms are “open.” Static Arm Curl. So I guess instead of comfort food, I have a comfort workout and this Shoulders and Arms workout is one of em. 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 pretty much done all of the normal P90X DVD’s so there is nothing out of the ordinary there. and Comments (RSS). I will keep going and keep Bringing It until I am satisfied. P90X Challenge. My favorite upper body exercise, this is a very basic anaerobic exercise. I’m too familiar with all these for a 5 Face nomination. 16 reps 15 lbs. Thanks for the comments, I do really appreciate them, they really help me to be motivated. 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 I will keep you all updated as the next 30 days go by. Entries (RSS) Again a comfort workout wins! It does work, this program makes me sweat more then most. Hammer Kickback: Do triceps kickbacks using a hammer grip for 30 seconds. Towel Pull-ups. I didn’t think that this would be that much harder than normal kickback. well, its just plain hard! This concludes the 3rd set. Support one elbow on your knee, rest other arm on that forearm and curls. ). Standing Bicep Curls.. One-Arm Concentration Curls.. Corn Cob Pull-Ups.. All you do here is use your triceps (back of your arms) to “kickback” the weight. First off, all the pictures that were taken were all blurry, every last one of them. If you want a 25% discount sign-up as  a “Coach” and spread the word! I have been doing these for years with free weights, but this time I am using the Bodylastics resistance bands. 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! 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. Reverse Grip … One-Arm Concentration Curls - R 10 ea . On a side note about my diet. Back and Biceps + Ab Ripper X, week 7 day 3 out of 12 weeks! Week 12 day 3, almost to the finish line…. I was wrong! You do a total of 16 curls. P90x worksheets 1. 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. I wont be satisfied until I have that chiseled body, it is a personal goal to know I can commit to this. This a drop from 12.6% body fat I had before starting P90X, this is a remarkable drop so far! I don’t like normal Tricep Kickback but I do like these. This concluded the 1st set. Stand up tall and using a weight that you’re comfortable with, press the weight or band above your head and come back down alternating between arms. Posted in Uncategorized | Tagged challenge, p90x, pictures, review | 3 Comments ». Ballistic Stretch [30 sec] Grab a dumbbell with one hand. Posted in Uncategorized | Tagged p90x, workout | 1 Comment ». W 25 11. Here is a quick side by side of my Day 1, day 30 ,day 60 and day 86 pictures. Things are going quite good, I am surprised at just how quick I am getting back into the weight where I left off. 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. This is just a basic shoulder press. 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. And an hour and a half after finishing this workout, I still shudder at the thought of Corn Cob Pull-Ups. Third set of back exercises includes: Corn Cob Pull-Ups. W 15 09. Julie and I already outlined this workout here. 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 Lunge curls: Identical to One-Arm Concentration Curls from P90X Back & Biceps. Frog Push-ups: These are exactly the same as the Power Push-Ups from Insanity Max Interval Plyo. Again no drama and familiar if you workout regularly. 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). This is also another staple in my normal workouts. 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. Part of the series: Total Body Fitness Techniques. 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%. 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