Back & Biceps

Back & Biceps:

Wide Front Pull-Ups: Using a pull-up bar, hands are facing away from you wider than should width apart. Keeping the core stable with a non-jerking movement, continue to pull up until maxim repetitions are achieved.

Lawnmowers: This is a dumbbell exercise that starts in a right lunge with your right elbow on top or your right knee. The left hand grips the weight then pulls upward as if you are starting a lawnmower. Tony recommends 8-10 reps for size and 10-15 reps for leaner muscle.

Twenty-Ones: This is a dumbbell exercise that starts in a standing position with one foot slightly in front of the other. This move is broken down into three moves. The first move is 7 repetitions curling the weights from the down position to halfway. The second move is 7 repetitions starting from halfway to all the way up to complete the curl. The third is 7 repetitions of full motion curls.

One-Arm Cross-Body Curls: This is a dumbbell exercise that starts in a standing position with one foot slightly in front of the other. This move resembles a basic curl but the arm comes completely across the body to a full curl position. There is an important twist of the bicep that Tony emphasizes during the routine. Tony recommends 8-10 reps for size and 10-15 reps for leaner muscle.

Switch Grip Pull-Ups: Using a pull-ups bar, this move alternates between reverse grip chin ups and overhand pull-ups every two reps while one the bar.

Elbows-Out Lawnmowers: This is a dumbbell exercise that starts in a right lunge with your right elbow on top of your right knee. Instead of pulling backward with the weight, the elbow points outwards working the higher muscles on the back. Tony recommends 8-10 reps for size and 10-15 reps for leaner muscle.

Standing Bicep Curls: This is a dumbbell exercise that begins in a standing position with one foot in front of the other. With weights to your side, curl up with both arms simultaneously. Tony recommends 8-10 reps for size and 10-15 reps for leaner muscle.

One-Arm Concentration Curls: This is a dumbbell exercise that begins in a right lunge with your right elbow over your right knee. The left elbow is placed over your right wrist which concentrates the exercise on the left bicep. Tony recommends 8-10 reps for size and 10-15 reps for leaner muscle.

Corn Cob Pull-Ups: Using a pull up bar with a slightly wider than shoulder width hand position, you will pull up, right, left, center, out then back down. This is move tricky and appears to be the most challenging kind of pull-up that P90X has to offer. This is a max rep exercise.

Reverse Grip Bent-Over Rows: This is a dumbbell exercise that begins in a standing position with one foot slightly in front of the other. Bend and your waist like a hinge and your arch or flatten your back. With your wrists facing forward, pull back one the weights pushing your elbows towards the sky. Warning: This move can be “tweaky” on the lower back and should be performed with caution. Tony recommends 8-10 reps for size and 10-15 reps for leaner muscle.

Open Arm Curls: This is a dumbbell exercise that begins in a standing position with one foot slightly in front of the other. The weights and turned outwards as well as your wrists. With open arms, begin curling. Tony recommends 8-10 reps for size and 10-15 reps for leaner muscle.

Static Arm Curls: This is a dumbbell exercise that begins in a standing position with one foot slightly in front of the other. The right arm is held static halfway as the left arm performs 4 full bicep curls. Switch arms and repeat until 16 total repetitions have been completed.

Towel Pull-Ups:

Congdon Locomotives: This is a dumbbell exercise that begins at the bent over starting position of Reverse Grip Bent-Over Rows. With a continuous motion, alternate punches to the floor holding the weights. This move is performed at a total of 40 repetitions.

Crouching Cohen Curls: This is a dumbbell exercise that has two potential starting positions. Starting position one is using bent knees with you butt against the wall. Place your elbows between your legs with your torso bent at the waist. The second starting position this the same starting position but with no wall. Tony recommends 8-10 reps for size and 10-15 reps for leaner muscle.

One-Arm Corkscrew Curls: This is a dumbbell exercise that begins in a standing position with one foot slightly in front of the other. With the weights to your sides, flip your wrists so that they face the back wall. Starting with the right arm, begin the curl then turn your arm so that if performs a regular curl with the bottom of your wrists facing you. Then return your arm to the starting position with the wrist facing the back wall. Perform this move one arm at a time. Tony recommends 8-10 reps for size and 10-15 reps for leaner muscle.

Chip-Ups: Plain and simple chip-ups. Using a pull-up bar, position your hands shoulder width apart with your wrists facing you. This is a maximum rep exercise.

Seated Bent-Over Back Flys: This is a dumbbell exercise that requires the use of a chair. Sitting at the edge of the chair, bend over like a hinge with the weights behind your ankles. Pull back using the back muscles and not your shoulders. Tony recommends 8-10 reps for size and 10-15 reps for leaner muscle.

Curl-Up/Hammer Downs: This is a dumbbell exercise that begins in a standing position with one foot slightly in front of the other. With both arms simultaneously, curl up all the way then turn your wrists inward to complete the hammer down. Tony recommends 8-10 reps for size and 10-15 reps for leaner muscle.

Hammer Curls: This is a dumbbell exercise that begins in a standing position with one foot slightly in front of the other. Turn both wrists inwards then curl up both arms simultaneously. Tony recommends 8-10 reps for size and 10-15 reps for leaner muscle.

Max Rep Pull-Ups: Tony allows you to perform maximum repetitions of the pull-up of choice.

Superman: The starting position is lying down on your belly with you hands and feet stretched out directly in front behind you. The move is performed by lifting you hands and feet off the ground and holding this position for 10 counts. This move is performed 5 times.

In-Out Hammer Curls: This is a dumbbell exercise that begins in a standing position with one foot slightly in front of the other. Wrists are turned inwards instead of upwards with the weights facing up in down. This move alternates between inward the outward hammer curls. Each two set combination equals 1 repetition. Tony recommends 8-10 reps for size and 10-15 reps for leaner muscle.

Strip-Set Curls: This is a dumbbell exercise that begins in a standing position with one foot slightly in front of the other. Using 4 different weights, this move is performed by doing 8 reps of standard bicep curls moving down in weight after each set of 8 curls.