It might look a little weird but it will help you keep your back straight during the exercise and isolate your shoulders more. Brett Blumenthal 89,771 views. Alright everyone, I have started back on the P90X program after taking way to long off after I finished the first 90 days. Most people who are not used to doing flys try and push up which does not work your back muscles, but your traps. Build muscle, lose fat & stay motivated. For muscle growth many suggest heavy weights with lower reps (6 to 12) I usually do 10 but of course it is always good to change it up a bit and "shock your muscles" with triple or even drop sets on occasion. 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. Back Flys; P90X Back Exercises – P90X LEGS & BACK. OK, so here are the results for Back and Biceps and Ab Ripper X. Posting these results from the last time I did the routine to the latest will show what gains I have done if any, and help me to be motivated to keep making gains as well. Hammer Curls [44 sec]: Do standard curls but with the weights oriented vertically. 39 mins 10 secs, Intense. Superman: ALL ALL. 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. This relatively-short (51-minute) program was, to put it mildly, a killer. P90X Day 36 I guess I had one of those mornings. Reverse Grip Bent over Rows: 12r 25w 12r 30w. For perfect forearms. Just my two cents. The seated bent over dumbbell reverse fly is a dumbbell reverse fly variation and an exercise used to strength then rear deltoids. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. Reverse Grip Bent over Rows: 12r 25w 12r 30w. 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. While seated, bend over so you’re just slightly over your waist. PH: 1-800-537-9910 Learn how to get order discounts and FREE fitness gear! M&S weekly newsletter sends you workouts, articles and motivation based on your goal. I dont do this one in this manner. Make sure to do the exercise slowly and watch yourself in the mirror during the exercise to make sure you are keeping good posture. If you experience shoulder pain during the movement then it may be beneficial to rotate the dumbbells until the thumbs are pointing away from one another and the palms are facing forward. 10 BACK - Reverse Grip Bent-Over Rows 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 Seated Bent Over Dumbbell Reverse Fly Instructions Secure a flat bench and select the desired weight from the rack. I understand each exercise as I watched the video's, but there was no mention of the amount of weight to use. That exercise is a killer! Seated Bent Over Back Fly. Things are going quite good, I am surprised at just how quick I am getting back into the weight where I left off. W 15 21. I got up and I knew that my workout was supposed to be chest, back and ab ripper but for some reason, I got out the paper that said biceps and back and ab ripper. Seated Bent-Over Back Flys - R 15 . :(. Max Rep Pull-Ups (MOD) - R 20 Wide Front Pull Ups 22. AB RIPPER X: 90% 100%. Stay tuned!                               Â, Posted in Uncategorized | Tagged Ab Ripper X, back and biceps, challenge, p90x, review | Leave a Comment ». Sit in an upright position and then hinge forward from the hips. Take a deep breath and pull the dumbbells towards the ceiling using the rear deltoids. They are standard curl up but weights are pointed vertically. 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 … You are currently browsing the P90X Challenge blog archives for the day Thursday, March 6th, 2008. Check your inbox for your welcome email. AB RIPPER X: 90% 100%. Email: click here. Curl Up/Hammer Down [58 sec]: Do a curl up, turn the weights and lower them like a hammer. Donât jut your head forward during the movement - this is about stimulation for a small muscle group. Repeat for the desired number of repetitions. Secure a flat bench and select the desired weight from the rack. Posted in Uncategorized | Tagged challenge, day 60, p90x, pictures, review | Leave a Comment » Phase2 week 4 March 10, 2008. Ken Rampolla 5,524 views. P90X Day 31: Back & Biceps + Ab Ripper X. In-Out Hammer Curls - R 5 . Not sure what's going on. I get some painful popping in my left shoulder when I start pushing myself on this lift. Your torso should be nearly parallel to the floor ( although you shouldnt be as far bent over as to be kissing your knees) however your back should remain straight. This is also known as a supinated grip and will externally rotate the shoulder. 1180 First Street South Fifth set of back exercises includes: Chin-Ups and Seated Bent-Over Back Flys. Using your resistance bands or dumbbells, “fly” your elbows out as much as you can so you’re in a scarecrow position. Curl-ups/Hammer Down: 6r 25w 8r 25w Hammer Curls: 7r 25w 9r 25w. Allow the arms to hang straight down from the shoulders with a neutral grip and dumbbells behind your calves. Reverse Grip Bent over Rows: 12r 25w 12r 30w. W 15 & Resistance Band-----I've been wanting to share what tools I use for the P90X regiment. per arm Strip Set Curls: 17.5 lbs., 12.5 lbs., 10 lbs. If this is giving you back pain it can be substituted with another exercise. Do this workout and over 100,000 other workouts in Workout Trainer for iOS & Android by Skimble. I think it will work as well as this. 1 comment: Max Burn Weight Loss said... P90X, on the other hand, is designed with a different purpose. In-Out Hammer Curls: 7r 20w 8r 20w Strip-set Curls: 24r 25w 24r 25w. 1:36 . I will be posting my 60 day pictures at the end of this week. ... Ramped Fitness Seated Bent-Over Back Flies - Duration: 0:09. Curl-Up/Hammer Downs - R 10 . As for the weight question above. Superman: ALL ALL. Whew! Curl-ups/Hammer Down: 6r 25w 8r 25w Hammer Curls: 7r 25w 9r 25w. What the hell - why are they so hard! If not, then why does my lower back hurt after I lift the dumbbells but not with the other exercises. Or, you could also take a seated position to complete the exercise as well. ), Reverse Grip Bent-over Rows, Open Arm Curls, Static Arm Curls, Towel Pullups, Congdon Locomotives, Crouching Cohen Curls, One Arm Corkscrew Curls, Chin-ups, Seated Bent-over Back flys, Curl-up Hammer Downs, Hammer Curls, Max Rep Pull-ups, Superman, In-out Hammer Curls, Strip Set Curls (killer but a great ending) and then of course, Ab Ripper X! Seated Bent-over back Flys: 12r 25w 11r 30w. P90X in 90 Seconds: Back and Biceps - Duration: 1:36. I laid face down on a short bench (head over the end) angled about 30 degrees. Use the spaces provided for each exercise to record the This routine is performed during weeks 1, 2, 3, 9, and 11. AB Ripper X - Oblique V Ups, man. Just do your best! Allow the arms to hang straight down from the shoulders with a neutral grip and dumbbells behind your calves. I excelerated from 16oz to kegs and notice gains all over and having a blast while doing it! Sixth set of back exercises includes: Build muscle, lose fat & stay motivated. W 15 20. Muscle & Strength, LLC Hopefully you will be able to see some improvements from the 30 day to the 60 day shots. Hammer Curls - R 10 . 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. AB RIPPER X: 90% 100%. Should I be worried and change exercise? Allow the arms to move freely but donât lock out the elbows. I am on my 6th week which would put me on Phase2 second week. Seated Back Flys - Duration: 0:10. 8 Worst Bodyweight Exercises Ever (STOP DOING THESE!) Move the shoulder within the joint, not the shoulder blade on the ribcage. While sitting on a chair, lean forward, take two weights and do flies. Find the weight where this applies. i am doing dough's 5 day workout and i like to know what pounds to use for dumbbell rear delt fly my current weights is 174 lb and height is 5'6". Entries (RSS) This is the one I am supposed to do on Wednesday. It doesnt matter what weight or height you are, you just need to be able to do enough reps to where its tough. Try using an adjustable bench, set it at about halfway (where you would have it for inclined dumbbell presses), then lay on the bench face down with your feet out behind you. When I lean over as far as I can go, is my back supposed to be straight. WORKSHEET WEEK 1 WEEK 2 WEEK 3 WEEK 9 WEEK 11 This routine is performed during weeks 1, 2, 3, 9, and 11. W 15 19. Sit in an upright position and then hinge forward from the hips. I cannot necessarily recommend how heavy of weight you should start off with because that all depends on your current strength, overall body goals ect. Ideally we want to focus on the rear deltoids, not the scapular retractors so movement at the shoulder blade should be limited. Wt - 120 Time of workout = 55 min Cals burned = ? thanks. Just enough so that you could pump another rep if you wanted to. Keep the abs braced and donât arch the back at the top of the movement. If this is still hurting your lower back I recommend you do an alternative exercise as there are several different shoulder exercises that are just as efficient. Join 500,000+ Share to Twitter Share to Facebook Share to Pinterest. Max Rep Pull-ups: 9 chair/wide flys 5 chair/corn cob. hi guys would tell me please how many minutes to rest after every reps. 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. Curl-ups/Hammer Down: 6r 25w 8r 25w Hammer Curls: 7r 25w 9r 25w. Seated Dumbbell Shoulder Press Video Guide. Seated Bent-over back Flys: 12r 25w 11r 30w. 0:11. In-Out Hammer Curls: 7r 20w 8r 20w Strip-set Curls: 24r 25w 24r 25w. I don't think it really matters. per arm Max Rep Pullups (wide): 12x assisted Superman: - In Out Hammer Curls: 10x, 17.5 lbs. ? per arm Curl Up / Hammer Down: 12x, 17.5 lbs. The content of this field is kept private and will not be shown publicly. I will get some pictures out there on the halfway mark for sure. W 15 24. Learn how to build muscle, burn fat & stay motivated. Dont go to total muscle failure. If you are not striving to bulk up but keep a fit built structure many recommend higher reps 15-20 with lighter weights. Superman - R 4 23. 0:09. Success! 10 BACK - Reverse Grip Bent-Over Rows 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 Learn how to cook delicious healthy meals and snacks! We teach you how to do thousands of exercises! P90X Day 31: Back & Biceps + Ab Ripper X. sit down on a bench, holding two db's down below your legs by your feet, then lift out to the sides to 90 degrees squeezing back at the top of every rep, then… Seated bent over back flys on Vimeo Join The key here is to fly out. Could you inform me of this. P90X Worksheet - Treino P90X Brasil 1. Ramped Fitness Seated Bent-Over Back Flies - Duration: 0:11. During Back & Biceps I increased my reps and I also increased the amount of weight I used for many of the exercises. I lower and reverse my preacher rest to put my chest against which takes the lever load off my back. P90X Round 2 Classic Day 75 Back & Biceps Mood - FIERCE! Strip-Set Curls (MOD) - R 10 . Seated Bent Over Back Flys [41 sec]: Sit on a chair, lean forward, grab two weights and do flies with them. Thanks. Slowly lower the dumbbells back to the starting position under control. Hope this helps. P90x worksheets 1. I have made gains in almost all of the … Seated Bent-over Back Flys: 12x, 17.5 lbs. 10 BACK - Reverse Grip Bent-Over Rows 11 BICEPS - open-Arm Curls 12 BICEPS - Static—Arm Curls 13 BACK- Towel Pull-Ups (Switch every 3) 14 BACK - Congdon Locomotives 15 BICEPS - 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 All, Today is the start of week four of phase two. Use the spaces provided for each exercise to record the number of reps performed and, when using dumbbells, … per arm Hammer Curls: 12x, 17.5 lbs. The amount of weight that you want to use solely depends on what your are trying to achieve. In-Out Hammer Curls: 7r 20w 8r 20w Strip-set Curls: 24r 25w 24r 25w. 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. Superman: ALL ALL. 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. Web page addresses and e-mail addresses turn into links automatically. I also recommend keeping your abdominal muscles tight throughout the exercise, this should prevent you from having any unnecessary pressure on your lower back. What I have found is everything you read is merely a suggestion when it comes to weight and reps. You have to figure out what works for you in both areas. So without further ado: Back and Biceps:                   Week 6                              Week 7Â, Wide front Pull-Ups:           12 chair                       3 normal/14 chair, Lawnmowers:                      15r 35w                              18r 35w, Twenty-ones:                       21r 20w                        21r 20w (light), One-arm cross body curls:  8r 30w                                9r 30w, Switch grip pull-ups:            12 chair                               14 chair, Elbow-out Lawnmowers:    12r 30w                             11r 35w, Standing Bicep Curls:            8r 30w                                10r 30w, One-arm Concentration Curls: 7r 25w                                 9r 25w, Corn Cob Pull-ups:          3 normal/ 3 chair              1 normal/ 7 chair, Reverse Grip Bent over Rows: 12r 25w                             12r 30w, Open Arm Curls:                       10r 25w                         5/3r 30/25w, Static Arm Curls:                      16r 15w                          12/4r 20/15w, Towel Pull-ups:                           11 chair                              12 chair, Congdon Locomotives:              40r 25w                            40r 30w, Crouching Cohen Curls:              9r 20w                               9r 20w, One-arm Corkscrew Curls:        9r 25w                                9r 25w, Chin-Ups:                              10 chair                              11 chair, Seated Bent-over back Flys:     12r 25w                              11r 30w, Curl-ups/Hammer Down:         6r 25w                                8r 25wÂ, Hammer Curls:                           7r 25w                                  9r 25w, Max Rep Pull-ups:               9 chair/wide flys                5 chair/corn cob, Superman:                                      ALL                                      ALL, In-Out Hammer Curls:                7r 20w                                  8r 20wÂ, Strip-set Curls:                            24r 25w                                24r 25w, AB RIPPER X:                                90%                                      100%, I have made gains in almost all of the categories for Back and Biceps and I for the first time finished AB Ripper X without falling behind in any if the exercises!! 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Over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides muscle! To cook delicious healthy meals and snacks this week 8 Worst Bodyweight Ever. 1 comment: max Burn weight Loss said... P90X, on the halfway mark for sure arm max Pull-ups. The ribcage THESE! 31: back & Biceps I increased my reps and I increased... Straight during the movement - this is the one I am surprised just. Having a blast while doing it to kegs and notice gains all over and having blast. To focus on the P90X regiment be straight its tough the top the! [ 44 sec ]: do standard Curls but with the other hand, is designed with a grip. You keep your back muscles, but there was no mention of the amount of weight that want!
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