Strip-Set Curls. BREAK. 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 Open Arm Curls [53 sec]: Stand straight, and do curls, palms facing toward the front, curling up on the outside. Chin-Ups. Set One- 16 reps with 10 lbs. Static Arm Curls. Link to this timer: View full screen. Week 3 - Reps 12 - Weight 12.5 lbs. You are going to do 16, so 4 on each side, then switch. 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). ones I am making now. On the fourth rep, lower that arm and lock the other in place. In & Out Bicep Curls. Week 2 - Reps 16 - Weight 10 lbs. Static Arm Curls. Set Two- 16 reps with 12 lbs. Week 1 - Reps 10 - Weight 7.5 lbs. 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. 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. Lying Down Tricep Extensions. Repeat. 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. This routine is performed every week that is not a Recovery week. Curl-Up/Hammer Downs. Side Tri-Rises. 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. Please note: Timers that have not been viewed in the last 6 months will be periodically deleted. Max Rep Pull-Ups. One-Arm Corkscrew Curls - R 10 . In & Out Straight Arm Flys. Shoulders, Biceps and Triceps are harder to make big changes on because the weight variance is so big between weights. Attempting to install timers in Seconds for iOS should be done through Safari. 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 . And I hope you love Shoulders & Arms as much as I do. 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. Don't have Seconds Interval Timer yet? P90X - Static Arm Curls from Back amp Biceps Day 410, round 5One side is passive while the other curls four times. Congdon Curls. Hammer Curls. P90x worksheets 1. Crouching Cohen Curls. W 15 20. 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. Here are the strength changes over the last 90 days of P90X. Seated Bent-Over Back Flys. 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. I hope you have found some useful information in this review. 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. Superman - … Of the three weight lifting workouts we have experienced this far, this is the one that I enjoy the most. One-Arm Corkscrew Curls. Open Arm Curls. Hold one weight half way and do curls with the other. 16 reps total. W 15 19. P90x Shoulders And Arms. 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. Then hold that one halfway and do reps with the first arm. And then repeat this entire sequence. Third set of biceps exercises: Open Arm Curls. Towel Pull-Ups (MOD) - R 21 14. 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. 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 & … 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. Max Rep Pull-Ups (MOD) - R 20 Wide Front Pull Ups 22. Then switch and do 4 more. Congdon Locomotives - R 40 - W 25 15. Do that until you have done 16 total (8 reps on each side). These are the same thing you did in Shoulders & Arms day. Using 12 kg 26.5 lbs on this. W 15 16. Cogdon Locomotive. The Back and Biceps routine is another one of my favorites. Crouching Cohen Curls - R 15 . 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. 17 BICEPS - Static Arm Curls. The arm that was initially being held at 90 degrees, then slowly drops to your side and completes 4 consecutive curls. Then hold that one halfway and do 4 reps with the first arm. Bonus Round. These are just basic arm curls but you just do them at your sides so your arms are “open.” Static Arm Curl. Sep 28, 2015 - 11****Static Arm Curl (1min. 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. Week 1 - Reps 10 - Weight 7.5 lbs. The biceps curl component targets your biceps brachii muscle, which is located at the front of your upper arms. Crouching Cohen Curls (P90X) Crouching Cohen Curls (P90X) By Finnan, March 22, 2014 in Xbox Fitness. W 15 21. This is done by tapping the action icon (up arrow out of a box). Fourth set of back exercises includes: Towel Pull-Ups. You do a total of 16 curls. P90X Shoulders & Arms - Bicep Curls. 6 years ago. Week 3 - Reps 10 - Weight 12.5 lbs. 18 TRICEPS - Flip-Grip Twist Triceps Kickbacks . P90X Day 31: Back & Biceps + Ab Ripper X. Static Arm Curls [58 sec]: Stand straight, hold one weight half way and do 4 curls with the other. Alternating Shoulder Presses. 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. 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 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 Curl-Up/Hammer Downs - R 10 . Other apps may not recognise the file. Hammer Curls - R 10 . 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