Don’t forget, track your progress! Several ways to do this. • 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 Email This BlogThis! Week 2 - Reps 10 - Weight 10 lbs. In & Out Bicep Curl Two-Arm Triceps Kickback. In-Out Hammer Curls. I cover … No comments: I want to make certain that I’m not using momentum to lift the weight, I want it to be strength and power that moves the weight. Then I switched to a rather “less intense” weight gain program. I did a round of Insanity after my 9th P90X round. 15 reps 12 lbs. W 15 16. Very effective move for targeting the whole arm. I have difficulty with the static curls as well, with multiplier bouncing between 4-5, and can usually just squeak out a 5* on it. 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. Cheers! Stick with the preachers. Week 3 - Reps 12 - Weight 12.5 lbs. W 15 19. Start Today for FREE, It literally takes minutes and costs nothing today. If you get to your goal, and the last 3 reps weren’t hard reps, then you need more weight. I hope you enjoy this workout as much as I do. How chin up exercises can be a complete upper body workout, subscribe to receive our blog in your email, P90X Reviews: Chest, Shoulders, & Triceps, Morning Meltdown 100 – Jericho McMatthews. Now when I am in my best P90X shape, I can easily get 15-18 reps per exercise. Lying Down Triceps Extensions 12 12. So I went and read my coach profile at the Team Beachbody website. People with back issues should avoid this exercise, as doing it without the proper technique may cause back injury. If you are wanting to stay lean and toned, then work in the 12-15 rep range. With this P90X Review, I am undergoing my 10th round! Do curls with your knees locking your elbows in place, so that in effect you are doing an isolation curl. When I started doing P90X, I was able to do 3 wide grip pull ups. By I even go a bit slower on my speed. Crouching Cohen Curls: Congdon Locomotive: One-arm Corkscrew Curls: Set 5: Chin Ups: Hammer Curls: Seated Bent-over Back Flyes: Curl Up/Hammer Down: Set 6: Superman Workout: Strip Set Curls: Max Rep Pull Ups: In and Out Hammer Curls: So, does the P90X workout actually work? This is a very easy move, I have never done this in a crouching … Then on the opposite side, if I get to 10 reps, I’ll add weight on the next workout. I’ll do this for each exercise, until I get my weight right, and my reps between 8 and 10. This site uses Akismet to reduce spam. It's a great Power move. Crouching Cohen Curls [48 sec]: Crouch, place your elbows on the inside of your knees and do static rusl. Chin-Ups. Crouching Cohen Curls [1:13 sec]: Crouch down, and lock your elbows into the inside of your knees. Appreciate any help you guys might have. You’ll also want to go about the same speed as the people on the DVD. It's easy! The last 3 reps is where you’ll make the difference. One-Arm Corkscrew Curls - R 10 . Crouching Cohen Curls 12 12. Place your elbows on the inside of your knees. Bending your leg is easier. To answer your question on the advances of fitness knowledge, I know of nothing in … So now I hope to stay above 180 lbs, and complete this round of P90X above 180. These are standard curls but you are in a crouching position with your elbows resting on the inside of your knees. Static Arm Curls - R 6 . They look great, and they don’t look too “bulky”. 15 reps 12 lbs. In the P90X shoulders and arms workout, I've completed this about 5-6 times now, but I never get the Crouching Cohen Curls (CCC) to register. Keeping your leg straight is harder. Crouching Cohen Curls (These are really hard to do with the bands.) Week 3 - Reps 12 - Weight 12.5 lbs. Posted by Robert Harden | P90X Reviews | 0 |. Crouching Cohen Curls 16 One Arm Corkscrew Curls 17 Chin-ups 18 Seated Bent-over Back Flys 19 Curl-up/Hammer Downs 20 Hammer Curls 21 Max Rep Pull-ups 22 Superman 23 In-Out Hammer Curls Week 6 Weight Reps Week 7 Weight Reps Week 10 Weight Reps 24 Strip Set Curls Ab Ripper X Completed >>>>> [Click here to go back to the Main Calendar Page] I work in the 8-10 rep range. Mark your worksheet accordingly. So I have been off P90X for a while. The first way is by using a chair. Then I did a hybrid program combining P90X and Insanity. (not the best program, but I won’t get into that here). I guess some people could say with 9 rounds, I could be biased. Curl-Up/Hammer Downs. Set Two- 12 with 12 lbs. Group 3 Upright Row Static Arm Curl Flip-Grip Twist Tricpes Kickback. If this is your first round of P90X, you won’t get that opportunity. Chin-Ups (MOD) - R 15 18. It's weird that only my left arm seems to get hurt. As Tony Horton says, “That’s where the money is”. Use your leg to assist you in the pull up. You’ll get stronger, just work hard, and it will come in time. You can unsubscribe at anytime. 15 reps 15 lbs. Now that you have picked a rep range, starting logging your weight/reps with each workout. Crouching cohen curls use your body as the support, which can be good or bad...if it hurts your back, it's not worth it. My goal will be to shed some of the excess fat accumulated from the weight gain, and keep the added muscle mass. Don’t forget, track your progress! Finnan, Crouching Cohen curl; One-arm corkscrew curl; Chin-up; Seated bent-0ver back fly; Curl-up/Hammer down; Hammer curl; Max rep pull-up; Supermans; In-out hammer curls; Strip-set curl; Because this is a “no repeat” workout, each exercise should be performed so that the last 3 reps are difficult. The closer the chair, the easier it is. Why it works: Because it takes a lot of moving parts out of the equation, the concentration curl is one of the best moves to isolate the biceps muscle. Set it out in front of you, and put one leg on the back of the chair. One Arm Corkscrew Curls 15 reps 10 lbs. Your email address will not be published. But starting on your first exercise DVD, it’s very important to record your reps/weight. It … Open Arm Curls Static Arm Curls Towel Pull-Ups (I really liked these. Lying Down Tricep Extensions. I love these. Week 1 - Reps 10 - Weight 7.5 lbs. Girls don’t have the natural capacity to get “bulky” which is always their fear. Lifting beyond that, does not serve any purpose other than the possibility of getting injured. Play with this distance, until its right for you. Be sure to focus on having proper form. Crouching Cohen Curls.