P90X Back And Biceps

By Brad Gibala On October 29, 2008 Under P90X

The P90X Back and Biceps workout is an amazing workout. There is no way that you are not going to build up some strength and muscle when doing Back and Biceps. When you break this workout down it really is a simple old school workout. This use to be a workout I hated to do when I first started doing P90X but it really helped me in all levels of my fitness.

P90x Extreme Fitness DVD Disk 10 - Back & Biceps

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P90x extreme home fitness dvd back & biceps disk 10

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The P90X Back and Biceps workout has 24 different exercises. I hope you like using your P90X pull up bar and the Bowflex Selecttech Dumbbells because you are going to use them.

The workout starts with “Wide Front Pull Ups” “Lawnmowers” Twenty Ones” and “One Arm Cross Body Curls.” Tony Horton likes to describe this as a double back/double bicep workout. This continues through out the whole workout. If you are wondering what “Twenty Ones” are, its where you take a dumbbell and do a 7 rep curl to your waist, then from your head back to your waist, then 7 full curls.

The next 4 exercises are “Switch Grip Pull Ups” “Elbows Out Lawnmowers” “Standing Bicep Curl” and “One Arm Concentration Curls.” Again, two back exercises with two bicep exercises.

Moving on to “Corn Cob Pull Ups” “Reverse Grip Bent Over Rows” “Open Arm Curls” and “Static Arm Curls.” Corn Cob Pull Ups are pretty tough. Imagine doing a pull up and eating a corn on the cob. That’s right, you have to hold yourself over the bar while going back and forth. Static Arm Curls are where you take a dumbbell and you do 4 reps while holding the other dumbbell at your waist switching every 4 reps until you get 16 total. Its a real burner.

Now on to “Towel Pull Ups” “Congdon Locomotive” “Crouching Cohen Curls” and ”One Arm Corkscrew Curls.” The toughest out of these is by far the Towel Pull Up. For this move you wrap a towel over your pull up bar and grip the towel with one hand and put your other hand on the bar while doing chin ups. Its tricky at first but with time you will get the hang of it.

Good old “Reverse Grip Chin Ups” Seated Bent Over Back Flys” “Curl Up/Hammer Down” and ”Hammer Curls.” This is a quick set that is guaranteed to burn up your muscles.

The workout ends with “Max Rep Pull Ups” “Supermans” “In-Out Hammer Curls” and “Strip Set Curls.” The strip set curl is a great exercise to end this P90X workout with. Here you will do 5 sets of curls starting with a higher weight and moving down to a lower weight. You do 8 reps for each weight until you are done.

The P90X Back and Biceps workout will add real strength to your body. You can see my P90X results to get an idea for yourself on what your back and biceps are going to look like when your done doing P90X Back and Biceps. If you do not know how to do all of the workouts listed above then you should buy the P90X DVDs. Its better this way because Tony Horton is like your own personal trainer. He keeps you motivated and on track to finish the workout on time.

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