Don’t jut your head forward during the movement - this is about stimulation for a small muscle group. Lines and paragraphs break automatically. As for the weight question above. Hammer Curls - R 10 . P90X Day 31: Back & Biceps + Ab Ripper X. Back Flys; P90X Back Exercises – P90X LEGS & BACK. Hammer Curls [44 sec]: Do standard curls but with the weights oriented vertically. Same angle as shown and the same movement. W 15 & Resistance Band-----I've been wanting to share what tools I use for the P90X regiment. 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 The seated bent over dumbbell reverse fly is a dumbbell reverse fly variation and an exercise used to strength then rear deltoids. Curl-ups/Hammer Down: 6r 25w 8r 25w Hammer Curls: 7r 25w 9r 25w. It might look a little weird but it will help you keep your back straight during the exercise and isolate your shoulders more. Use the spaces provided for each exercise to record the number of reps performed and, when using dumbbells, … W 15 20. 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. 8 Worst Bodyweight Exercises Ever (STOP DOING THESE!) It takes time and can be quite frustrating at times as well but spend the time to figure it out and the payback will be good gains and quality workouts. Join 500,000+ All, Today is the start of week four of phase two. RampedFitness 644 views. Hope this helps. Superman: ALL ALL. Learn how to get order discounts and FREE fitness gear! For muscle growth many suggest heavy weights with lower reps (6 to 12) I usually do 10 but of course it is always good to change it up a bit and "shock your muscles" with triple or even drop sets on occasion. In-Out Hammer Curls: 7r 20w 8r 20w Strip-set Curls: 24r 25w 24r 25w. AB RIPPER X: 90% 100%. Share to Twitter Share to Facebook Share to Pinterest. Do P90X Back & Biceps. :(. ! In-Out Hammer Curls: 7r 20w 8r 20w Strip-set Curls: 24r 25w 24r 25w. I get some painful popping in my left shoulder when I start pushing myself on this lift. Web page addresses and e-mail addresses turn into links automatically. Your torso should be nearly parallel to the floor ( although you shouldnt be as far bent over as to be kissing your knees) however your back should remain straight. This relatively-short (51-minute) program was, to put it mildly, a killer. Or, you could also take a seated position to complete the exercise as well. Allow the arms to hang straight down from the shoulders with a neutral grip and dumbbells behind your calves. When I do this exercise, I manage to get my back straight enough so it doesn't hurt my lower back, but everytime I 'fly' upwards I can hear a small crackling kind of noise in my right shoulder. So. What the hell - why are they so hard! I think it will work as well as this. Not sure what's going on. per arm Max Rep Pullups (wide): 12x assisted Superman: - In Out Hammer Curls: 10x, 17.5 lbs. Strip-Set Curls (MOD) - R 10 . Seated Bent Over Back Flys [41 sec]: Sit on a chair, lean forward, grab two weights and do flies with them. Just feel it out, start low and if you feel the weights or too low and you are not getting a good enough "burn" then increase your weights. Build muscle, lose fat & stay motivated. Seated Bent-Over Back Flys - R 15 . • Seated Bent-Over Back Flys • Curl-Up/Hammer Downs • Hammer Curls • Max Rep Pull-Ups • Superman • In-Out Hammer Curls • Strip-Set Curls. 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