Using 12 kg 26.5 lbs on this. 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. Please note: Timers that have not been viewed in the last 6 months will be periodically deleted. 16 reps total. I hope you have found some useful information in this review. On the fourth rep, lower that arm and lock the other in place. Set Two- 16 reps with 12 lbs. Basic and effective. And I hope you love Shoulders & Arms as much as I do. Then switch and do 4 more. Strip-Set Curls. The GUNZ!!!! Hammer Curls - R 10 . 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. Sep 28, 2015 - 11****Static Arm Curl (1min. 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. Week 3 - Reps 10 - Weight 12.5 lbs. Do them until you can’t do anymore. Towel Pull-ups. The Main Workout (The Exercises in P90X Shoulders & Arms) Part I. 5 seconds)**** Bring one arm half way up like a bicep curl and hold there while you do 4 reps with the other arm. Congdon Locomotives - R 40 - W 25 15. Crouching Cohen Curls (P90X) Crouching Cohen Curls (P90X) By Finnan, March 22, 2014 in Xbox Fitness. Bonus Round. Use the spaces provided for each exercise to record the number of reps performed and, when … Open Arm Curls [53 sec]: Stand straight, and do curls, palms facing toward the front, curling up on the outside. 6 years ago. Double-Arm Tricep Kickbacks. 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. Set One- 15 reps with 8 lbs. Hammer Curls. 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. 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 Repeat. Congdon Locomotives. You’ll be doing curls with palms facing toward the front, curling up on the outside; Static Arm Curls. Other apps may not recognise the file. P90x Shoulders And Arms. Alternating Shoulder Presses. 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. 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 Set One- 15 reps with 12 lbs (remember this is what I use to do this workout) Set Two- 13-15 with 15 lbs. Crouching Cohen Curls. Static Arm 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). You are going to do 16, so 4 on each side, then switch. 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. People with back issues should avoid this exercise, as doing it without the proper technique may cause back injury. Curl-Up/Hammer Downs - R 10 . Max Rep Pull-Ups (MOD) - R 20 Wide Front Pull Ups 22. A straight up pull-up with a towel in one hand. Attempting to install timers in Seconds for iOS should be done through Safari. Towel Pull-Ups (MOD) - R 21 14. 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. Switch arms and do the same thing on the other side. level 1. Week 3 - Reps 12 - Weight 12.5 lbs. Week 2 - Reps 16 - Weight 10 lbs. BREAK. Week 1 - Reps 10 - Weight 7.5 lbs. Lying Down Tricep Extensions. Week 2 - Reps 10 - Weight 10 lbs. This is actually the first time I have ever done static curls. 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 . Week 1 - Reps 10 - Weight 7.5 lbs. 17 BICEPS - Static Arm Curls. Of the three weight lifting workouts we have experienced this far, this is the one that I enjoy the most. Hold one weight half way and do curls with the other. Static Arm Curls. W 15 19. Do that until you have done 16 total (8 reps on each side). 18 TRICEPS - Flip-Grip Twist Triceps Kickbacks . These are the same thing you did in Shoulders & Arms day. W 15 13. Seated Bent-Over Back Flys. Link to this timer: View full screen. P90X Day 31: Back & Biceps + Ab Ripper X. Superman - … Towel Pull-Ups. Curl-Up/Hammer Downs. Upright Rows – Holding a pair of dumbbells with straight arms in front of your quads, then lift them up to chin-level, widening your elbows out to the sides. 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. W 15 17. You do a total of 16 curls. Congdon Curls. Third set of biceps exercises: Open Arm Curls. 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 - R 15 . 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. Chin-Ups (MOD) - R 15 18. Fourth set of back exercises includes: Towel Pull-Ups. On the 4th curl, the "moving" arm then stops at a 90 degree static elbow bend during the eccentric action. 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. Use the spaces provided for each exercise to record the This routine is performed during weeks 1, 2, 3, 9, and 11. Then hold that one halfway and do 4 reps with the first arm. One-Arm Corkscrew Curls. Cogdon Locomotive. Use the spaces provided for each exercise to record the number of reps performed. Seated Bent-Over Back Flys - R 15 . P90X Day 31: Back & Biceps + Ab Ripper X. 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. ones I am making now. Chin-Ups. Static Arm Curls. 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 & … Here are the strength changes over the last 90 days of P90X. Round 4. P90x worksheets 1. 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 Static Arm Curls - R 6 . 19 SHOULDERS - Seated Two-Angle Shoulder Flys. In & Out Bicep Curls. One-Arm Corkscrew Curls - R 10 . 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