Seated Bent-over back Flys: 12r 25w 11r 30w. I have made gains in almost all of the … Seated Bent-over back Flys: 12r 25w 11r 30w. Wt - 120 Time of workout = 55 min Cals burned = ? Sit in an upright position and then hinge forward from the hips. Any alternative for this? 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. Email This BlogThis! Seated Bent-over back Flys: 12r 25w 11r 30w. :(. During Back & Biceps I increased my reps and I also increased the amount of weight I used for many of the exercises. Move the shoulder within the joint, not the shoulder blade on the ribcage. 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. W 15 24. I excelerated from 16oz to kegs and notice gains all over and having a blast while doing it! I get some painful popping in my left shoulder when I start pushing myself on this lift. In-Out Hammer Curls: 7r 20w 8r 20w Strip-set Curls: 24r 25w 24r 25w. I also recommend keeping your abdominal muscles tight throughout the exercise, this should prevent you from having any unnecessary pressure on your lower back. I will be posting my 60 day pictures at the end of this week. It doesnt matter what weight or height you are, you just need to be able to do enough reps to where its tough. 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 … Focus during the movement and don’t just rely on momentum. Ideally we want to focus on the rear deltoids, not the scapular retractors so movement at the shoulder blade should be limited. What the hell - why are they so hard! Build muscle, lose fat & stay motivated. Ken. 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. Curl-ups/Hammer Down: 6r 25w 8r 25w Hammer Curls: 7r 25w 9r 25w. Issuu is a digital publishing platform that makes it simple to publish magazines, catalogs, newspapers, books, and more online. Just do your best! Most people who are not used to doing flys try and push up which does not work your back muscles, but your traps. Hope this helps. ? thanks. Lines and paragraphs break automatically. I understand each exercise as I watched the video's, but there was no mention of the amount of weight to use. 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). Web page addresses and e-mail addresses turn into links automatically. Brett Blumenthal 89,771 views. and Comments (RSS). The key here is to fly out. Max Rep Pull-ups: 9 chair/wide flys 5 chair/corn cob. Do P90X Back & Biceps. Find the weight where this applies. For perfect forearms. Curl-Up/Hammer Downs - R 10 . 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. When I lean over as far as I can go, is my back supposed to be straight. Seated Bent Over Back Fly. Seated Bent Over Dumbbell Reverse Fly Instructions Secure a flat bench and select the desired weight from the rack. 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 … 0:11. 8 Worst Bodyweight Exercises Ever (STOP DOING THESE!) P90X in 90 Seconds: Back and Biceps - Duration: 1:36. I will just make sure I do chest, back and ab ripper on Wednesday instead. Could you inform me of this. Stay tuned!                               Â, Posted in Uncategorized | Tagged Ab Ripper X, back and biceps, challenge, p90x, review | Leave a Comment ». Take a deep breath and pull the dumbbells towards the ceiling using the rear deltoids. Superman - R 4 23. I have a long frame and my lower back just wont take it. per arm Curl Up / Hammer Down: 12x, 17.5 lbs. P90X Day 31: Back & Biceps + Ab Ripper X. 1180 First Street South AB Ripper X - Oblique V Ups, man. 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