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. Just enough so that you could pump another rep if you wanted to. This relatively-short (51-minute) program was, to put it mildly, a killer. Sit in an upright position and then hinge forward from the hips. Repeat for the desired number of repetitions. Email This BlogThis! Move the shoulder within the joint, not the shoulder blade on the ribcage. 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. I excelerated from 16oz to kegs and notice gains all over and having a blast while doing it! PH: 1-800-537-9910 Could you inform me of this. Seated Back Flys - Duration: 0:10. 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. Learn how real people made their transformations! So. Most people who are not used to doing flys try and push up which does not work your back muscles, but your traps. 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. Should I be worried and change exercise? P90X in 90 Seconds: Back and Biceps - Duration: 1:36. Lines and paragraphs break automatically. P90X Day 31: Back & Biceps + Ab Ripper X. 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 P90X Worksheet - Treino P90X Brasil 1. 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 - 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 Curl-ups/Hammer Down: 6r 25w 8r 25w Hammer Curls: 7r 25w 9r 25w. Email: click here. I understand each exercise as I watched the video's, but there was no mention of the amount of weight to use. In-Out Hammer Curls: 7r 20w 8r 20w Strip-set Curls: 24r 25w 24r 25w. P90X Day 36 I guess I had one of those mornings. In-Out Hammer Curls: 7r 20w 8r 20w Strip-set Curls: 24r 25w 24r 25w. I have made gains in almost all of the … Make sure to do the exercise slowly and watch yourself in the mirror during the exercise to make sure you are keeping good posture. 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. In-Out Hammer Curls - R 5 . AB RIPPER X: 90% 100%. ), Reverse Grip Bent-over Rows, Open Arm Curls, Static Arm Curls, Towel Pullups, 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 (killer but a great ending) and then of course, Ab Ripper X! Keep the abs braced and donât arch the back at the top of the movement. Max Rep Pull-ups: 9 chair/wide flys 5 chair/corn cob. 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). per arm Hammer Curls: 12x, 17.5 lbs. 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 If not, then why does my lower back hurt after I lift the dumbbells but not with the other exercises. Ken. OK, so here are the results for Back and Biceps and Ab Ripper X. 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. newsletter subscribers! 39 mins 10 secs, Intense. Ideally we want to focus on the rear deltoids, not the scapular retractors so movement at the shoulder blade should be limited. 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. I laid face down on a short bench (head over the end) angled about 30 degrees. The seated bent over dumbbell reverse fly is a dumbbell reverse fly variation and an exercise used to strength then rear deltoids. Seated Bent-over Back Flys: 12x, 17.5 lbs. thanks. Posted in Uncategorized | Tagged challenge, day 60, p90x, pictures, review | Leave a Comment » Phase2 week 4 March 10, 2008. Allow the arms to move freely but donât lock out the elbows. Web page addresses and e-mail addresses turn into links automatically. This is the one I am supposed to do on Wednesday. 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. For perfect forearms. Entries (RSS) That exercise is a killer! W 15 20. Build muscle, lose fat & stay motivated. per arm Strip Set Curls: 17.5 lbs., 12.5 lbs., 10 lbs. 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. Superman: ALL ALL. 0:09. Strip-Set Curls (MOD) - R 10 . Find the weight where this applies. The key here is to fly out. I have a long frame and my lower back just wont take it. Seated Bent-over back Flys: 12r 25w 11r 30w. P90x worksheets 1. Curl-ups/Hammer Down: 6r 25w 8r 25w Hammer Curls: 7r 25w 9r 25w. Or, you could also take a seated position to complete the exercise as well. Same angle as shown and the same movement. Hammer Curls [44 sec]: Do standard curls but with the weights oriented vertically. 1180 First Street South Focus during the movement and donât just rely on momentum. Take a deep breath and pull the dumbbells towards the ceiling using the rear deltoids. Max Rep Pull-Ups (MOD) - R 20 Wide Front Pull Ups 22. ... Ramped Fitness Seated Bent-Over Back Flies - Duration: 0:09. You are currently browsing the P90X Challenge blog archives for the day Thursday, March 6th, 2008. They are heavily involved in maintaining proper posture and strengthening them by using exercises such as the seated bent over dumbbell reverse fly can help keep you injury free. I dont do this one in this manner. Wt - 120 Time of workout = 55 min Cals burned = ? The amount of weight that you want to use solely depends on what your are trying to achieve. If this is giving you back pain it can be substituted with another exercise. While sitting on a chair, lean forward, take two weights and do flies. Curl-ups/Hammer Down: 6r 25w 8r 25w Hammer Curls: 7r 25w 9r 25w. Just do your best! Donât jut your head forward during the movement - this is about stimulation for a small muscle group. Reverse Grip Bent-Over Rows Open Arm Curls Static Arm Curls Towel Pull-Ups Congdon Locomotives Crouching Cohen Curls One-Arm Corkscrew Curls Chin-Ups Seated Bent-Over Back Flys Curl-Up/Hammer Downs Hammer Curls Max Rep Superman In-Out Hammer Curls Strip-Set Curls . I think it will work as well as this. Any alternative for this? Max Rep Pull-ups: 9 chair/wide flys 5 chair/corn cob. 0:11. Learn how to cook delicious healthy meals and snacks! AB Ripper X - Oblique V Ups, man. 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". Me good solid burns and pumps 11r 30w, I am surprised just. Resistance Band -- -- -I 've been wanting to share what tools use! 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