Chair Dips [45 sec]: Place your hands behind you on a chair, and lower down into a dip. Just normal shoulder fly’s are fine, it second angle that blows it out the water. I never really had a problem with weight, but I do need to loose more to show off the six pack. 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. I wont be satisfied until I have that chiseled body, it is a personal goal to know I can commit to this. Since you are, however, you might easily end up doing about thirty curls in a row. With bands in your hands you bring your arms straight out to your sides then directly in front of you. You start with both palms facing up and do your curls as normal, when you reach the top, switch your grip so your palms are facing inwards and lower the weight. Focus on form so that every rep counts. I don’t like normal Tricep Kickback but I do like these. Static Arm 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. Hammer Kickback: Do triceps kickbacks using a hammer grip for 30 seconds. Just like normal kickback but you flip your grip in the up position. Things are going quite good, I am surprised at just how quick I am getting back into the weight where I left off. 3months does not seem long but this program is very difficult and I have seen a bunch of others not fully commit to the program. Week 12 day 3, almost to the finish line…. Once we finish the second round then we are going to do the P90X Plus edition! Use your arm that is off the ground to place is on the ground in front of your chest or wherever is comfortable, and then use your arms that are already on the ground to grab your shoulder. These are more commenly called Straight arms flys and lateral raises. Interested? These are just basic arm curls but you just do them at your sides so your arms are “open.” Static Arm Curl. And we're right at three two and um perfect. In & Out Bicep Curls. The Main Workout (The Exercises in P90X Shoulders & Arms) Part I. Corn Cob Pull-ups: 3 normal/ 3 chair 1 normal/ 7 chair. Posts about p90x written by mardagan. Just like the alternating shoulder presses with without the alternating part. I go down to a 10 lb. It really sucked. I have pretty much done all of the normal P90X DVD’s so there is nothing out of the ordinary there. Do your ballistic stretching and proceed to your 3rd set. Lunge curls: Identical to One-Arm Concentration Curls from P90X Back & Biceps. This is the exact same exercise. Corn Cob Pull-Ups (MOD) - R 10 10. Subjects then began by performing an isometric single-arm Concentration Curl movement, completing the maximum contraction (MVC) for the biceps. This exercises works better with resistance bands than it does free weights. I will be adding more cardio to the program, time to start up my mountain bike riding on the weekends again. It adds a whole new dimension to the kickback exercise. So without further ado, here are my 60 day photos: I will put together a set of my first week, 30 and 60 day photos to get a better look at the changes. Learn how to correctly do One-arm Concentration Curls to target Biceps with easy step-by-step expert video instruction. Static arm curl ( two arm curls – hold one arm in curl position while you curl the opposite arm 4 reps then switch, always holding one arm in a static hold while lifting the opposite arm. These are the same thing you did in Shoulders & Arms day. 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. Did these with the resistance bands, and lower down into a dip Concentration curls P90X! 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