Columbia, SC 29209 Share to Twitter Share to Facebook Share to Pinterest. When I lean over as far as I can go, is my back supposed to be straight. Seated Bent-over back Flys: 12r 25w 11r 30w. I lower and reverse my preacher rest to put my chest against which takes the lever load off my back. Seated Bent Over Back Fly. During Back & Biceps I increased my reps and I also increased the amount of weight I used for many of the exercises. Stay tuned!                               Â, Posted in Uncategorized | Tagged Ab Ripper X, back and biceps, challenge, p90x, review | Leave a Comment ». Entries (RSS) Sit in an upright position and then hinge forward from the hips. If you experience shoulder pain during the movement then it may be beneficial to rotate the dumbbells until the thumbs are pointing away from one another and the palms are facing forward. AB RIPPER X: 90% 100%. AB RIPPER X: 90% 100%. OK, so here are the results for Back and Biceps and Ab Ripper X. 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. Muscle & Strength, LLC 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 . M&S weekly newsletter sends you workouts, articles and motivation based on your goal. Lines and paragraphs break automatically. It might look a little weird but it will help you keep your back straight during the exercise and isolate your shoulders more. ), 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! Max Rep Pull-ups: 9 chair/wide flys 5 chair/corn cob. Allow the arms to hang straight down from the shoulders with a neutral grip and dumbbells behind your calves. I have made gains in almost all of the … and Comments (RSS). Superman: ALL ALL. Hammer Curls [44 sec]: Do standard curls but with the weights oriented vertically. W 15 24. 10 BACK - Reverse Grip Bent-Over Rows 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 Curl-Up/Hammer Downs - R 10 . Reverse Grip Bent Over Rows - Set of 16 @ 15 Pounds 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 … :(. Ramped Fitness Seated Bent-Over Back Flies - Duration: 0:11. People with back issues should avoid this exercise, as doing it without the proper technique may cause back injury. Most people who are not used to doing flys try and push up which does not work your back muscles, but your traps. They are standard curl up but weights are pointed vertically. 0:09. Curl-ups/Hammer Down: 6r 25w 8r 25w Hammer Curls: 7r 25w 9r 25w. Fifth set of biceps exercises: Curl-Up/Hammer Downs and Hammer Curls. I understand each exercise as I watched the video's, but there was no mention of the amount of weight to use. Email: click here. I think it will work as well as this. If you are not striving to bulk up but keep a fit built structure many recommend higher reps 15-20 with lighter weights. Success! Build muscle, lose fat & stay motivated. Seated Back Flys - Duration: 0:10. Allow the arms to hang straight down from the shoulders with a neutral grip and dumbbells behind your calves. P90X Day 36 I guess I had one of those mornings. If this is giving you back pain it can be substituted with another exercise. Strip-Set Curls (MOD) - R 10 . P90X Round 2 Classic Day 75 Back & Biceps Mood - FIERCE! Max Rep Pull-ups: 9 chair/wide flys 5 chair/corn cob. P90X Worksheet - Treino P90X Brasil 1. Dont go to total muscle failure. 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 dont do this one in this manner. This relatively-short (51-minute) program was, to put it mildly, a killer. I will be posting my 60 day pictures at the end of this week. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. I am on my 6th week which would put me on Phase2 second week. 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). 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. 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. I excelerated from 16oz to kegs and notice gains all over and having a blast while doing it! Whew! Hammer Curls - R 10 . I get some painful popping in my left shoulder when I start pushing myself on this lift. Hopefully you will be able to see some improvements from the 30 day to the 60 day shots. Seated Bent-over Back Flys: 12x, 17.5 lbs. 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. As for the weight question above. W 15 & Resistance Band-----I've been wanting to share what tools I use for the P90X regiment. Use the spaces provided for each exercise to record the number of reps performed and, when using dumbbells, … 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. Max Rep Pull-ups: 9 chair/wide flys 5 chair/corn cob. Email This BlogThis! hi guys would tell me please how many minutes to rest after every reps. So. Reverse Grip Bent over Rows: 12r 25w 12r 30w. Any alternative for this? per arm Curl Up / Hammer Down: 12x, 17.5 lbs. I got up and I knew that my workout was supposed to be chest, back and ab ripper but for some reason, I got out the paper that said biceps and back and ab ripper. 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. thanks. We teach you how to do thousands of exercises! 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