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I lower and reverse my preacher rest to put my chest against which takes the lever load off my back. Do this workout and over 100,000 other workouts in Workout Trainer for iOS & Android by Skimble. Could you inform me of this. ! W 15 19. 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. Take a deep breath and pull the dumbbells towards the ceiling using the rear deltoids. and Comments (RSS). Hammer Curls [44 sec]: Do standard curls but with the weights oriented vertically. Max Rep Pull-ups: 9 chair/wide flys 5 chair/corn cob. While sitting on a chair, lean forward, take two weights and do flies. Seated Bent-Over Back Flys - R 15 . Whew! 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 I am on my 6th week which would put me on Phase2 second week. Success! The key here is to fly out. AB RIPPER X: 90% 100%. 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 . Ken Rampolla 5,524 views. 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. 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. Columbia, SC 29209 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 . P90X Round 2 Classic Day 75 Back & Biceps Mood - FIERCE! 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". Max Rep Pull-ups: 9 chair/wide flys 5 chair/corn cob. ), 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! I dont do this one in this manner. Superman: ALL ALL. I will just make sure I do chest, back and ab ripper on Wednesday instead. 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. Hinge as far as comfortably possible while completing the exercise. Learn how to build muscle, burn fat & stay motivated. 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 I think it will work as well as this. In-Out Hammer Curls: 7r 20w 8r 20w Strip-set Curls: 24r 25w 24r 25w. Move the shoulder within the joint, not the shoulder blade on the ribcage. Blog at WordPress.com. This relatively-short (51-minute) program was, to put it mildly, a killer. Alright everyone, I have started back on the P90X program after taking way to long off after I finished the first 90 days. They are standard curl up but weights are pointed vertically. Sit in an upright position and then hinge forward from the hips. • Seated Bent-Over Back Flys • Curl-Up/Hammer Downs • Hammer Curls • Max Rep Pull-Ups • Superman • In-Out Hammer Curls • Strip-Set Curls. Keep the abs braced and don’t arch the back at the top of the movement. 39 mins 10 secs, Intense. 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. per arm Hammer Curls: 12x, 17.5 lbs. The seated bent over dumbbell reverse fly is a dumbbell reverse fly variation and an exercise used to strength then rear deltoids. Learn how to cook delicious healthy meals and snacks! Join 500,000+ I don't think it really matters. per arm Max Rep Pullups (wide): 12x assisted Superman: - In Out Hammer Curls: 10x, 17.5 lbs. Should I be worried and change exercise? 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. Make sure to do the exercise slowly and watch yourself in the mirror during the exercise to make sure you are keeping good posture. Posted in Uncategorized | Tagged challenge, day 60, p90x, pictures, review | Leave a Comment » Phase2 week 4 March 10, 2008. If this is giving you back pain it can be substituted with another exercise. 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). In-Out Hammer Curls: 7r 20w 8r 20w Strip-set Curls: 24r 25w 24r 25w. 0:11. Web page addresses and e-mail addresses turn into links automatically. Ken. Check your inbox for your welcome email. Secure a flat bench and select the desired weight from the rack. I excelerated from 16oz to kegs and notice gains all over and having a blast while doing it! Same angle as shown and the same movement. Any alternative for this? Using your resistance bands or dumbbells, “fly” your elbows out as much as you can so you’re in a scarecrow position. Fifth set of biceps exercises: Curl-Up/Hammer Downs and Hammer Curls. 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 … Reverse Grip Bent over Rows: 12r 25w 12r 30w. I had poor gains until I got out of the box and just focused on what was giving me good solid burns and pumps. Seated Dumbbell Shoulder Press Video Guide. Most people who are not used to doing flys try and push up which does not work your back muscles, but your traps. Seated Bent Over Dumbbell Reverse Fly Instructions Secure a flat bench and select the desired weight from the rack. In-Out Hammer Curls - R 5 . 1180 First Street South 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). W 15 24. Learn how real people made their transformations! Superman: ALL ALL. Hopefully you will be able to see some improvements from the 30 day to the 60 day shots. Muscle & Strength, LLC W 15 20. I have made gains in almost all of the … P90X in 90 Seconds: Back and Biceps - Duration: 1:36. You are currently browsing the P90X Challenge blog archives for the day Thursday, March 6th, 2008. During Back & Biceps I increased my reps and I also increased the amount of weight I used for many of the exercises. I also recommend keeping your abdominal muscles tight throughout the exercise, this should prevent you from having any unnecessary pressure on your lower back. 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