Hold one weight half way and do curls with the other. Superman. 6 years ago. Attempting to install timers in Seconds for iOS should be done through Safari. The biceps curl component targets your biceps brachii muscle, which is located at the front of your upper arms. Alternating Shoulder Presses. Link to this timer: View full screen. A straight up pull-up with a towel in one hand. The GUNZ!!!! Week 2 - Reps 16 - Weight 10 lbs. P90X Day 31: Back & Biceps + Ab Ripper X. This relatively-short (51-minute) program was, to put it mildly, a killer. Superman - … One-Arm Corkscrew Curls - R 10 . W 15 13. Set Two- 16 reps with 12 lbs. Crouching Cohen Curls - R 15 . Curl-Up/Hammer Downs - R 10 . 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. Chin-Ups. Crouching Cohen Curls (P90X) Crouching Cohen Curls (P90X) By Finnan, March 22, 2014 in Xbox Fitness. W 15 17. Towel Pull-Ups (MOD) - R 21 14. Crouching Cohen Curls. 19 SHOULDERS - Seated Two-Angle Shoulder Flys. Set One- 16 reps with 10 lbs. 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). Strip-Set Curls. Max Rep Pull-Ups (MOD) - R 20 Wide Front Pull Ups 22. Double-Arm Tricep Kickbacks. 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 Last Thursday was the second day that we performed this workout. 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 On the 4th curl, the "moving" arm then stops at a 90 degree static elbow bend during the eccentric action. Set One- 15 reps with 8 lbs. P90X - Static Arm Curls from Back amp Biceps Day 410, round 5One side is passive while the other curls four times. level 1. Static Arm Curls - R 6 . You’ll be doing curls with palms facing toward the front, curling up on the outside; Static 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. This routine is performed every week that is not a Recovery week. Shoulders, Biceps and Triceps are harder to make big changes on because the weight variance is so big between weights. W 15 21. People with back issues should avoid this exercise, as doing it without the proper technique may cause back injury. Set One- 15 reps with 12 lbs (remember this is what I use to do this workout) Set Two- 13-15 with 15 lbs. Congdon Locomotives. Static Arm Curls. 18 TRICEPS - Flip-Grip Twist Triceps Kickbacks . Bonus Round. Then switch and do 4 more. Seated Bent-Over Back Flys - R 15 . Week 3 - Reps 12 - Weight 12.5 lbs. Switch arms and do the same thing on the other side. Cogdon Locomotive. 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. W 15 19. Using 12 kg 26.5 lbs on this. This is actually the first time I have ever done static curls. Congdon Curls. 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. Static Arm Curls [58 sec]: Stand straight, hold one weight half way and do 4 curls with the other. Basic and effective. 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. Third set of biceps exercises: Open Arm Curls. You are going to do 16, so 4 on each side, then switch. Sep 28, 2015 - 11****Static Arm Curl (1min. Then hold that one halfway and do 4 reps with the first arm. Hammer Curls - R 10 . Repeat. Towel Pull-Ups. You do a total of 16 curls. P90x Shoulders And Arms. Week 2 - Reps 10 - Weight 10 lbs. Chin-Ups (MOD) - R 15 18. Hammer Curls. In & Out Bicep Curls. Week 1 - Reps 16 - Weight 7.5 lbs. 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. 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. P90x worksheets 1. Do that until you have done 16 total (8 reps on each side). The arm that was initially being held at 90 degrees, then slowly drops to your side and completes 4 consecutive curls. W 15 20. 16 reps total. 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. In & Out Straight Arm Flys. Towel Pull-ups. Use the spaces provided for each exercise to record the number of reps performed and, when … Two Angle Shoulder Flys. Seated Bent-Over Back Flys. 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