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. Congdon Locomotives. 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. Do that until you have done 16 total (8 reps on each side). Use the spaces provided for each exercise to record the number of reps performed and, when … A straight up pull-up with a towel in one hand. These are the same thing you did in Shoulders & Arms day. Flip-Grip Twist Kickbacks. Then hold that one halfway and do reps with the first arm. W 15 21. Set One- 15 reps with 12 lbs (remember this is what I use to do this workout) Set Two- 13-15 with 15 lbs. W 15 19. Static Arm Curls - R 6 . 18 TRICEPS - Flip-Grip Twist Triceps Kickbacks . In-Out Hammer Curls. On the 4th curl, the "moving" arm then stops at a 90 degree static elbow bend during the eccentric action. 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 ones I am making now. The GUNZ!!!! P90X - Static Arm Curls from Back amp Biceps Day 410, round 5One side is passive while the other curls four times. This is done by tapping the action icon (up arrow out of a box). Open Arm Curls [53 sec]: Stand straight, and do curls, palms facing toward the front, curling up on the outside. Of the three weight lifting workouts we have experienced this far, this is the one that I enjoy the most. P90X Shoulders & Arms - Bicep Curls. Hammer Curls. And I hope you love Shoulders & Arms as much as I do. Curl-Up/Hammer Downs. Set One- 15 reps with 8 lbs. Double-Arm Tricep Kickbacks. 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. 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. Using 12 kg 26.5 lbs on this. The biceps curl component targets your biceps brachii muscle, which is located at the front of your upper arms. Static Arm Curls. Third set of biceps exercises: Open Arm Curls. Towel Pull-Ups. Bonus Round. 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. Towel Pull-ups. W 15 17. Then hold that one halfway and do 4 reps with the first arm. 5 seconds)**** Bring one arm half way up like a bicep curl and hold there while you do 4 reps with the other arm. Link to this timer: View full screen. Chin-Ups (MOD) - R 15 18. Please note: Timers that have not been viewed in the last 6 months will be periodically deleted. Basic and effective. The Back and Biceps routine is another one of my favorites. Fourth set of back exercises includes: Towel Pull-Ups. 6 years ago. Static Arm Curls. Round 4. Other apps may not recognise the file. Chin-Ups. P90X Day 31: Back & Biceps + Ab Ripper X. Crouching Cohen Curls - R 15 . You are going to do 16, so 4 on each side, then switch. One-Arm Corkscrew Curls. 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 Strip-Set Curls. Do them until you can’t do anymore. Shoulders, Biceps and Triceps are harder to make big changes on because the weight variance is so big between weights. Cogdon Locomotive. 17 BICEPS - Static Arm Curls. Switch arms and do the same thing on the other side. 16 reps total. Hold one weight half way and do curls with the other. Hammer Curls - R 10 . Seated Bent-Over Back Flys - R 15 . This relatively-short (51-minute) program was, to put it mildly, a killer. Open Arm Curls. Seated Bent-Over Back Flys. W 15 13. Superman - … People with back issues should avoid this exercise, as doing it without the proper technique may cause back injury. Week 2 - Reps 10 - Weight 10 lbs. This is actually the first time I have ever done static curls. Side Tri-Rises. W 15 20. 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 The Main Workout (The Exercises in P90X Shoulders & Arms) Part I. After my first two days of P90X, I was worried I wouldn't make it through Week One -- let alone the entire 90 days. 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 . P90X Day 31: Back & Biceps + Ab Ripper X. Last Thursday was the second day that we performed this workout. 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. You’ll be doing curls with palms facing toward the front, curling up on the outside; Static Arm Curls. W 15 16. Week 1 - Reps 10 - Weight 7.5 lbs. In & Out Bicep 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). The arm that was initially being held at 90 degrees, then slowly drops to your side and completes 4 consecutive curls. 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. Max Rep Pull-Ups. 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. This routine is performed every week that is not a Recovery week. Week 1 - Reps 16 - Weight 7.5 lbs. Use the spaces provided for each exercise to record the number of reps performed. One-Arm Corkscrew Curls - R 10 . 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. 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 Set Two- 16 reps with 12 lbs. Then switch and do 4 more. P90x Shoulders And Arms. Set One- 16 reps with 10 lbs. level 1. Use the spaces provided for each exercise to record the This routine is performed during weeks 1, 2, 3, 9, and 11. Sep 28, 2015 - 11****Static Arm Curl (1min. 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 & … Two Angle Shoulder Flys. Alternating Shoulder Presses. 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. Week 1 - Reps 10 - Weight 7.5 lbs. These are just basic arm curls but you just do them at your sides so your arms are “open.” Static Arm Curl. 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. Crouching Cohen 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. Max Rep Pull-Ups (MOD) - R 20 Wide Front Pull Ups 22. Here are the strength changes over the last 90 days of P90X. 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. I hope you have found some useful information in this review. On the fourth rep, lower that arm and lock the other in place. You do a total of 16 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. In & Out Straight Arm Flys. Repeat. Week 3 - Reps 10 - Weight 12.5 lbs. Crouching Cohen Curls (P90X) Crouching Cohen Curls (P90X) By Finnan, March 22, 2014 in Xbox Fitness. Don't have Seconds Interval Timer yet? 19 SHOULDERS - Seated Two-Angle Shoulder Flys. Static Arm 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. Don’t forget, track your progress! BREAK. Attempting to install timers in Seconds for iOS should be done through Safari. Congdon Curls. Superman. P90x worksheets 1. 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. 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