"congdon locomotive curls"-40 dunno about that name it sounds funny!?? We started using a modified version of the P90X program close to two weeks ago, so here's a post about how it's going so far. Congdon Locomotive = 40 x 40. Read more on how I overcame adversity and transformed my life forever! As compared to the push ups in the Chest, Shoulders and Triceps workout, all of the moves were “doable.” And frankly, I appreciate that. And an hour and a half after finishing this workout, I still shudder at the thought of Corn Cob Pull-Ups. Towel Pullups = 18. Congdon Locomotive; 4th Set of Bicep Exercises: Crouching Cohen Curl; One-Arm Corkscrew Curl; 5th Set of Back Exercises: Chin Up; Seated Bent-Over Back Fly; 5th Set of Bicep Exercises: Curl Up/Hammer Down; Hammer Curl; 6th Set of Back Exercises: Max Rep Pull Up; Superman; 6th Set of Bicep Exercises: In-Out Hammer Curls; Strip-Set Curls When you do a workout that doesn”t repeat any of the moves, it is recommended that you do enough repetitions so that the last three repetitions are extremely difficult. • 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 Email This BlogThis! As far as the bicep exercises go, I prefer using weights over resistance bands. Curl Up/Hammer Down = 10 x 45. Today I was able to workout at 9:30am again, I wont be able to do this during the week soon. One-Arm Corkscrew Curls - R 10 . crouching curls-10 corkscrew curls-13 back flys-15 curl up hammer down-10 hammer-8 back flys-10 superman holds 3-10sec hold hammer-11 curl super sets 3*8 reps All of these done with 15 pd dumbells. 15 reps 12 lbs. Consider donating to show your support, it goes a long way. People with back issues should avoid this exercise, as doing it without the proper technique may cause back injury. This DVD, similar to the Chest, Shoulders And Triceps DVD and Legs and Back DVD, is a no-repeat workout. Superman = check. ballistic stretch / water break 60 sec. Chin-Ups (MOD) - R 15 18. 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 COOL DOWN. ballistic stretch Congdon locomotives x 20ea @ 30lbs dbs (bent over lat pull ups at high speed) Crouching Cohen curls x 6 @ 30 lbs dbs One arm corkscrew curls x 12ea @ 30 lbs dbs Chin ups x 10 Seated bent over flys x 16 @ 20 lbs dbs Curl up hammer downs x 14ea @ 30 lbs dbs Hammer curls x 12ea @ 30 lbs dbs Max rep pull ups x 7 Buy the P90X Extreme Home Fitness Program here. Best Diet for Energy: 10 Foods that Help Beat Fatigue, Do You Need a Pre Workout Supplement For Exercise? Want to try P90X for yourself? I started working out in 2010. Then you are going to do 2 bicep exercises. Max Rep Pull-Ups (MOD) - R 20 Wide Front Pull Ups 22. Congdon Locomotive 1 minute Crouching Cohen Curls 1 minute Corckscrew Curls 1 minute Chin Ups 1 minute Seated Bent Over Back Flys ... Hammer Curls 1 minute Max Rep Pull Ups 1 minute Super Man 1 minute In/out Hammer Curls 1 minute Strop Set Curls 1 minute Related Workouts Drop & give me 20! Curl-Up/Hammer Downs - R 10 . No matter what your goals for this routine, you will achieve them in drastic fashion – just get ready to do a whole bunch of pulls and curls. However, I might video some of the more elusive exercises at some point in order to help give you some reference. Then hold that one halfway and do reps with the first arm. Today was my second week of P90X Back and Biceps. 13- Towel Pull-Up 14- Congdon Locomotive 15- Crouching Cohen Curl 16- One-Arm Corkscrew Curl 17- Chin-Up 18- Seated Bent-Over Back Fly 19- Curl Up/ Hammer Down 20- Hammer Curl 21- Max Rep Pull-Up 22- Superman 23- In-Out Hamer Curls 24- Strip-Set Curl. Because this is a “no repeat” workout, each exercise should be performed so that the last 3 reps are difficult. Both of which, I like. It would be relatively labor intensive to do so. W 15 17. 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). This video is unavailable. In summary, this P90X workout was great. Curl-Up/Hammer Downs. P90X Worksheets and/or the advanced excel P90X worksheets. Basically, you’ll find that during the second exercise of each set, your muscles are pretty tired, which ensures your muscles are maxed out. Open Arm Curls Static Arm Curls Towel Pull-Ups (I really liked these. If you find that you can do 12 to 15 repetitions relatively easily, it means you should up the weight you are using so that repetitions 12 through 15 are challenging. Watch Queue Queue Share … You are going to start with a variation of a pull-up and then do a weighted back exercise. 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 21 BACK- Max Rep Pull-Ups 22 BACK - Superman (6 x 10 seconds) 23 BICEPS - In-out Hammer Curls 24 BICEPS - Strip-Set curls (4 rounds) Thank You! Max Rep Pull-Ups. 40 reps 12 lbs. I was a bit distracted waiting for a phone call, but I still concentrated on my workout and brought it. 15 reps 15 lbs. There are variations of pull-ups that I think most people have never heard of, such a towel pull-ups and corn cob pull-ups. Some of the moves include lawn mowers, reverse grip bent over rows, congdon locomotive, crouching cohen curls, and hammer curls. Stay tuned on that. Don’t forget, track your progress! In-Out Hammer Curls. I love these. 4 Ways To Up Your Mood When The Weather Is Down! W 15 19. At the end of this entry I'll also include some tips on making homemade push-up bars, which can be used for the P90X program, and will … W 15 20. Static Arm Curls = 16 x 35. One Arm Corkscrew Curls 15 reps 10 lbs. I didn't do that well with these, but I like the idea!) • 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. 15 reps 15 lbs. The Back and Biceps routine is another one of my favorites. If you aren’t strong enough to do a full pull up, you have a few options: Personally, I use a mix of options 3 and 4, depending on the exercise. Crouching Cohen Curls 15 reps 10 lbs. Crouching Cohen Curls - R 15 . Watch Queue Queue. Use a Gravitron (a piece of equipment often found at a gym), which allows you to do a pull up or chin up while offsetting some of your weight through weights attached to a kneeling platform or standing bar. While guys will definitely add major size to their favorite mirror muscle, this workout will also do wonders for women who just want to tighten and give definition to their back and upper arms. Your arms are going to burn after (and during) this workout. Congdon locomotive; 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 … W 15 21. P90X Back and Biceps is another workout that you start doing during the second phase if you are following the classic or the doubles version of the program. If you need to, modify these movements by using a chair for assistance. The workout is designed so that you do two back exercises followed by two bicep exercises. Hold one weight half way and do curls with the other. 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 21 BACK - Max Rep Pull-Ups 22 BACK - Superman (6 x 10 seconds) 23 BICEPS - In-Out Hammer curls 24 BICEPS - strip-Set Curls (4 rounds) WORKSHEET (3 Strip-Set Curls I started off with fairly heavy weights, but towards the end of the workout, I was astonished by the fact that I could barely manage to do curls with light (15 to 20 pound) dumbbells. Talk about getting a pump going in your biceps. Thank you for visiting my website. Superman. Crouching Cohen Curls. httpv://www.youtube.com/watch?v=YB33lD_p5M4&feature=channel_video_title. It's a great Power move. Seated Bent-Over Back Flys. Back and Biceps consists of 24 exercises. 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