I have a long frame and my lower back just wont take it. PH: 1-800-537-9910 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. Sit in an upright position and then hinge forward from the hips. Build muscle, lose fat & stay motivated. W 15 21. While sitting on a chair, lean forward, take two weights and do flies. 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. ? In-Out Hammer Curls: 7r 20w 8r 20w Strip-set Curls: 24r 25w 24r 25w. ! 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. 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). Hammer Curls [44 sec]: Do standard curls but with the weights oriented vertically. Stay tuned!                               Â, Posted in Uncategorized | Tagged Ab Ripper X, back and biceps, challenge, p90x, review | Leave a Comment ». P90x worksheets 1. Just do your best! 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. Dont go to total muscle failure. AB RIPPER X: 90% 100%. Check your inbox for your welcome email. Learn how to build muscle, burn fat & stay motivated. 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. Fifth set of biceps exercises: Curl-Up/Hammer Downs and Hammer Curls. P90X Day 36 I guess I had one of those mornings. 0:11. I don't think it really matters. ... Ramped Fitness Seated Bent-Over Back Flies - Duration: 0:09. When I lean over as far as I can go, is my back supposed to be straight. 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 P90X Day 31: Back & Biceps + Ab Ripper X. Reverse Grip Bent over Rows: 12r 25w 12r 30w. Using your resistance bands or dumbbells, “fly” your elbows out as much as you can so you’re in a scarecrow position. You are currently browsing the P90X Challenge blog archives for the day Thursday, March 6th, 2008. Find the weight where this applies. They are heavily involved in maintaining proper posture and strengthening them by using exercises such as the seated bent over dumbbell reverse fly can help keep you injury free. Build muscle, lose fat & stay motivated. Curl-ups/Hammer Down: 6r 25w 8r 25w Hammer Curls: 7r 25w 9r 25w. Seated Dumbbell Shoulder Press Video Guide. I am on my 6th week which would put me on Phase2 second week. Could you inform me of this. 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. Share to Twitter Share to Facebook Share to Pinterest. Superman - R 4 23. Learn how to get order discounts and FREE fitness gear! Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. 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. hi guys would tell me please how many minutes to rest after every reps. 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 Any alternative for this? per arm Max Rep Pullups (wide): 12x assisted Superman: - In Out Hammer Curls: 10x, 17.5 lbs. The key here is to fly out. Most people who are not used to doing flys try and push up which does not work your back muscles, but your traps. Not sure what's going on. 8 Worst Bodyweight Exercises Ever (STOP DOING THESE!) Max Rep Pull-ups: 9 chair/wide flys 5 chair/corn cob. Superman: ALL ALL. Just enough so that you could pump another rep if you wanted to. It might look a little weird but it will help you keep your back straight during the exercise and isolate your shoulders more. Seated Bent Over Back Fly. If this is giving you back pain it can be substituted with another exercise. Take a deep breath and pull the dumbbells towards the ceiling using the rear deltoids. P90X Worksheet - Treino P90X Brasil 1. Success! 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. Superman: ALL ALL. Curl-Up/Hammer Downs - R 10 . newsletter subscribers! Ideally we want to focus on the rear deltoids, not the scapular retractors so movement at the shoulder blade should be limited. • Seated Bent-Over Back Flys • Curl-Up/Hammer Downs • Hammer Curls • Max Rep Pull-Ups • Superman • In-Out Hammer Curls • Strip-Set Curls. Curl Up/Hammer Down [58 sec]: Do a curl up, turn the weights and lower them like a hammer. The rear deltoids are a smaller muscle group of the shoulder and upper back. Curl-ups/Hammer Down: 6r 25w 8r 25w Hammer Curls: 7r 25w 9r 25w. thanks. Ken. Posted in Uncategorized | Tagged challenge, day 60, p90x, pictures, review | Leave a Comment » Phase2 week 4 March 10, 2008. Do P90X Back & Biceps. This relatively-short (51-minute) program was, to put it mildly, a killer. Reverse Grip Bent-Over Rows Open Arm Curls Static Arm Curls Towel Pull-Ups Congdon Locomotives Crouching Cohen Curls One-Arm Corkscrew Curls Chin-Ups Seated Bent-Over Back Flys Curl-Up/Hammer Downs Hammer Curls Max Rep Superman In-Out Hammer Curls Strip-Set Curls . I will get some pictures out there on the halfway mark for sure. AB RIPPER X: 90% 100%. I also recommend keeping your abdominal muscles tight throughout the exercise, this should prevent you from having any unnecessary pressure on your lower back. 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 … P90X Round 2 Classic Day 75 Back & Biceps Mood - FIERCE! Focus during the movement and don’t just rely on momentum. 0:09. Just my two cents. 1:36 . 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. P90X Day 31: Back & Biceps + Ab Ripper X. 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. W 15 24. RampedFitness 644 views. Seated Bent-over back Flys: 12r 25w 11r 30w. Things are going quite good, I am surprised at just how quick I am getting back into the weight where I left off. Superman: ALL ALL. Allow the arms to hang straight down from the shoulders with a neutral grip and dumbbells behind your calves. This is also known as a supinated grip and will externally rotate the shoulder. Strip-Set Curls (MOD) - R 10 . During Back & Biceps I increased my reps and I also increased the amount of weight I used for many of the exercises. Should I be worried and change exercise? W 15 & Resistance Band-----I've been wanting to share what tools I use for the P90X regiment. Max Rep Pull-ups: 9 chair/wide flys 5 chair/corn cob. 1180 First Street South per arm Curl Up / Hammer Down: 12x, 17.5 lbs. Use the spaces provided for each exercise to record the number of reps performed and, when using dumbbells, … Seated Back Flys - Duration: 0:10. 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. 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. We teach you how to do thousands of exercises! All, Today is the start of week four of phase two. Don’t jut your head forward during the movement - this is about stimulation for a small muscle group. 1 comment: Max Burn Weight Loss said... P90X, on the other hand, is designed with a different purpose. So. 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. Wt - 120 Time of workout = 55 min Cals burned = ? Seated Bent-Over Back Flys - R 15 . For perfect forearms. Max Rep Pull-Ups (MOD) - R 20 Wide Front Pull Ups 22. per arm Hammer Curls: 12x, 17.5 lbs. 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. Day 1, Day 30, Day 60 and Day 86 pictures. 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 … While seated, bend over so you’re just slightly over your waist. What the hell - why are they so hard! M&S weekly newsletter sends you workouts, articles and motivation based on your goal. Reverse Grip Bent over Rows: 12r 25w 12r 30w. In-Out Hammer Curls: 7r 20w 8r 20w Strip-set Curls: 24r 25w 24r 25w. Back Flys; P90X Back Exercises – P90X LEGS & BACK. Repeat for the desired number of repetitions. I dont do this one in this manner. WORKSHEET WEEK 1 WEEK 2 WEEK 3 WEEK 9 WEEK 11 This routine is performed during weeks 1, 2, 3, 9, and 11. Brett Blumenthal 89,771 views. per arm Strip Set Curls: 17.5 lbs., 12.5 lbs., 10 lbs. This is the one I am supposed to do on Wednesday. Seated Bent Over Back Flys [41 sec]: Sit on a chair, lean forward, grab two weights and do flies with them. For all of the back exercises I used 30 pounds dumbbells with the exception of the Seated Bent Over Back Flys (I used 25 pounds dumbbells for that exercise). Seated Bent Over Dumbbell Reverse Fly Instructions Secure a flat bench and select the desired weight from the rack. Hammer Curls - R 10 . People with back issues should avoid this exercise, as doing it without the proper technique may cause back injury. P90X in 90 Seconds: Back and Biceps - Duration: 1:36. Sit in an upright position and then hinge forward from the hips. The seated bent over dumbbell reverse fly is a dumbbell reverse fly variation and an exercise used to strength then rear deltoids. I had poor gains until I got out of the box and just focused on what was giving me good solid burns and pumps. It doesnt matter what weight or height you are, you just need to be able to do enough reps to where its tough. AB Ripper X - Oblique V Ups, man. Do this workout and over 100,000 other workouts in Workout Trainer for iOS & Android by Skimble. 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. Lines and paragraphs break automatically. 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. Hopefully you will be able to see some improvements from the 30 day to the 60 day shots. Allow the arms to move freely but don’t lock out the elbows. In-Out Hammer Curls: 7r 20w 8r 20w Strip-set Curls: 24r 25w 24r 25w. W 15 20. That was proud moment, the fu*ked up part about that stat is I now set the bar and I cannot fall below 100% from now on… that is going to suck! I was feeling really good yesterday so we will see just how much better if at all I will be next time around. ), 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! Whew! W 15 19. That exercise is a killer! As for the weight question above. Blog at WordPress.com. Use the spaces provided for each exercise to record the This routine is performed during weeks 1, 2, 3, 9, and 11. I understand each exercise as I watched the video's, but there was no mention of the amount of weight to use. 39 mins 10 secs, Intense. Seated Bent-over Back Flys: 12x, 17.5 lbs. Or, you could also take a seated position to complete the exercise as well. Hinge as far as comfortably possible while completing the exercise. Max Rep Pull-ups: 9 chair/wide flys 5 chair/corn cob. Hope this helps. I laid face down on a short bench (head over the end) angled about 30 degrees. Reverse Grip Chin-ups; Wide Front Pull-ups; Closed Grip Overhand Pull-ups; Switch Grip Pull-ups (Switch every 2 reps) P90X Back Exercises – P90X BACK & BICEPS . The content of this field is kept private and will not be shown publicly. Fifth set of back exercises includes: Chin-Ups and Seated Bent-Over Back Flys. Join 500,000+ newsletter subscribers! Slowly lower the dumbbells back to the starting position under control. I will be posting my 60 day pictures at the end of this week. Keep the abs braced and don’t arch the back at the top of the movement. Issuu is a digital publishing platform that makes it simple to publish magazines, catalogs, newspapers, books, and more online. Ramped Fitness Seated Bent-Over Back Flies - Duration: 0:11. I will just make sure I do chest, back and ab ripper on Wednesday instead. Thanks. :(. They are standard curl up but weights are pointed vertically. Learn how real people made their transformations! and Comments (RSS). Email: click here. 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". 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!! , to put my chest against which takes the lever load off my back curl-ups/hammer Down: 12x assisted:... 17.5 lbs PH: 1-800-537-9910 Email: click here deep breath and Pull the back... 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