Learn how to cook delicious healthy meals and snacks! Join 500,000+ newsletter subscribers! Ramped Fitness Seated Bent-Over Back Flies - Duration: 0:11. Sixth set of back exercises includes: AB Ripper X - Oblique V Ups, man. 1180 First Street South W 15 & Resistance Band-----I've been wanting to share what tools I use for the P90X regiment. Seated Bent Over Back Fly. Allow the arms to move freely but don’t lock out the elbows. I excelerated from 16oz to kegs and notice gains all over and having a blast while doing it! The seated bent over dumbbell reverse fly is a dumbbell reverse fly variation and an exercise used to strength then rear deltoids. 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 … Columbia, SC 29209 Hammer Curls - R 10 . While seated, bend over so you’re just slightly over your waist. PH: 1-800-537-9910 This is the one I am supposed to do on Wednesday. Not sure what's going on. Should I be worried and change exercise? 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!! 0:11. 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. All, Today is the start of week four of phase two. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. per arm Max Rep Pullups (wide): 12x assisted Superman: - In Out Hammer Curls: 10x, 17.5 lbs. 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. P90X in 90 Seconds: Back and Biceps - Duration: 1:36. This relatively-short (51-minute) program was, to put it mildly, a killer. Thanks. Superman: ALL ALL. Move the shoulder within the joint, not the shoulder blade on the ribcage. I have a long frame and my lower back just wont take it. Slowly lower the dumbbells back to the starting position under control. Day 1, Day 30, Day 60 and Day 86 pictures. Fifth set of back exercises includes: Chin-Ups and Seated Bent-Over Back Flys. Could you inform me of this. Take a deep breath and pull the dumbbells towards the ceiling using the rear deltoids. Curl-ups/Hammer Down: 6r 25w 8r 25w Hammer Curls: 7r 25w 9r 25w. 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. P90X Day 36 I guess I had one of those mornings. 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. Using your resistance bands or dumbbells, “fly” your elbows out as much as you can so you’re in a scarecrow position. 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). Curl-ups/Hammer Down: 6r 25w 8r 25w Hammer Curls: 7r 25w 9r 25w. Alright everyone, I have started back on the P90X program after taking way to long off after I finished the first 90 days. I don't think it really matters. Reverse Grip Bent over Rows: 12r 25w 12r 30w. I understand each exercise as I watched the video's, but there was no mention of the amount of weight to use. Superman: ALL ALL. Build muscle, lose fat & stay motivated. So. W 15 21. It might look a little weird but it will help you keep your back straight during the exercise and isolate your shoulders more. per arm Curl Up / Hammer Down: 12x, 17.5 lbs. Repeat for the desired number of repetitions. 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 It doesnt matter what weight or height you are, you just need to be able to do enough reps to where its tough. Web page addresses and e-mail addresses turn into links automatically. Curl Up/Hammer Down [58 sec]: Do a curl up, turn the weights and lower them like a hammer. Build muscle, lose fat & stay motivated. 1:36 . I lower and reverse my preacher rest to put my chest against which takes the lever load off my back. 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. Seated Bent-over back Flys: 12r 25w 11r 30w. 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 … I will just make sure I do chest, back and ab ripper on Wednesday instead. Curl-Up/Hammer Downs - R 10 . AB RIPPER X: 90% 100%. hi guys would tell me please how many minutes to rest after every reps. Whew! Seated Bent-over Back Flys: 12x, 17.5 lbs. Sit in an upright position and then hinge forward from the hips. Use the spaces provided for each exercise to record the This routine is performed during weeks 1, 2, 3, 9, and 11. 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. I will get some pictures out there on the halfway mark for sure. Join 500,000+ Hope this helps. Blog at WordPress.com. Superman: ALL ALL. Just enough so that you could pump another rep if you wanted to. :(. Secure a flat bench and select the desired weight from the rack. Wt - 120 Time of workout = 55 min Cals burned = ? 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 . 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. Strip-Set Curls (MOD) - R 10 . Fifth set of biceps exercises: Curl-Up/Hammer Downs and Hammer Curls. In-Out Hammer Curls: 7r 20w 8r 20w Strip-set Curls: 24r 25w 24r 25w. 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 Just do your best! ! Max Rep Pull-ups: 9 chair/wide flys 5 chair/corn cob. M&S weekly newsletter sends you workouts, articles and motivation based on your goal. I laid face down on a short bench (head over the end) angled about 30 degrees. Seated Dumbbell Shoulder Press Video Guide. 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". I am on my 6th week which would put me on Phase2 second week. Share to Twitter Share to Facebook Share to Pinterest. Focus during the movement and don’t just rely on momentum. P90x worksheets 1. If you are not striving to bulk up but keep a fit built structure many recommend higher reps 15-20 with lighter weights. W 15 19. per arm Hammer Curls: 12x, 17.5 lbs. That exercise is a killer! 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. Hinge as far as comfortably possible while completing the exercise. 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. Allow the arms to hang straight down from the shoulders with a neutral grip and dumbbells behind your calves. During Back & Biceps I increased my reps and I also increased the amount of weight I used for many of the exercises. and Comments (RSS). Hammer Curls [44 sec]: Do standard curls but with the weights oriented vertically. 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