Upper body strength is expressed mostly through the strength in the arms and the muscles on the back. So P90X Back & Biceps is a classic workout for everyone who wants some body definition.
P90X Back & Biceps workout is a classic split routine that never go out of style. Pretty much like P90X fitness program. Why?
Because they will get your results every single time you perform them. Tony Horton, the creator of P90X says that it would be impossible to avoid the burn, so don’t expect easy results. You’re working two body parts in one direction, so it has to be hard at first. The secret is to stick to the routine and to not give up.
- triceps, and
- shoulders, then you will love this workout.
Also, this workout is great for you if you don’t want big bicep muscle, just to get lean arms, because it will fire up your metabolism which is very useful on the long-run. Yes, that’s right; this workout is great for woman too.
Quality is more important than quantity
If you don’t want big muscle, just use a lighter weight with more reps. Basically P90X Back & Biceps is for everyone, you just have to define your goal. Always remember that with weight work quality is more important than quantity. Don’t give up at first glance or burn, in time it will be easier, because you will get stronger.
Choose equipment that suits you
In the meantime, be sure to modify the pull ups. Also you have to choose equipment that suits you. The P90X back & biceps workout recommends weights or bands, pull-up bar (or bands) with or without assist. You can use assist band or chair.
Actually at the beginning it is advisable to use a chair in order to modify the pull ups. The further the chair is away from the chin up bar, the harder it is and the closer the chair, the easier it is. So basically you are playing with the distance. Another trick is with your legs – bending them makes it easier and keeping them straight is harder to perform the pull ups.
There are 24 exercises that focus on either biceps or back muscles. Working this workout you can assure yourself that they are many styles of bicep curls. And before you start don’t forget to track your progress with P90X worksheets. Of course, before every workout there is warm up and cool off at the end. The drill is very much the same like the others P90X workouts. It’s about 6 minutes long with some running in place, jumping jacks and pullers. Then some stretching and you are at the start of 50 minutes Back & Biceps workout. The workout is planned for you to perform two back exercises followed by two bicep exercises.
There are 6 sets of back and biceps exercises:
First set of back exercises includes:
Wide Front Pull-Ups.
This first exercise is very simple. Just place your hands wider than shoulders, with your palms facing away; Lawnmowers. This name really suits the best for this move. With your forearm on one knee, the other is pulling weight up. This exercise will really start you internal engine. Almost instant you can fill your back, shoulder and biceps.
This is all about bicep curls; from bottom to midline and from midline to top. Don’t force yourself at the very beginning and modify the weight; One-Arm Cross-Body Curls. Alternate curls and pull the weight up across your body as you do. Do both sides and proceed.
Second set of back exercises includes:
Switch Grip Pull-Ups.
Hang under a pull up bar holding it so your palms face forward and hands have a wide grip. Vary between overhand pull-ups and palms facing you, every two reps; Elbows-Out Lawnmowers. Same as lawnmowers, but this time gradual widening your elbows out.
Standing Bicep Curls.
Performing standard curls with both arms at once; One-Arm Concentration Curls. Straight position, with knees slightly bent, and a dumbbell in each hand with arms down by your sides and palms facing forward. Support one elbow on your knee, rest other arm on that forearm and curls.
Third set of back exercises includes:
Corn Cob Pull-Ups.
Lift up in a wide grip pull-up, and then swing from side to side. These pull ups are hard to perform so it’s recommended to use support to perform them; Reverse Grip Bent-Over Rows. You need to bend over, grip weights in both hands, and pull them up.
Open Arm Curls.
You’ll be doing curls with palms facing toward the front, curling up on the outside; Static Arm Curls. Hold one weight half way and do curls with the other. Then hold that one halfway and do reps with the first arm.
Fourth set of back exercises includes:
Do pull-ups with one hand holding on wrapped towel on pull-up bar; Congdon Locomotives. With dumbbell in each hand and one foot forward, bend both knees, and then bend over at the waist, keeping a straight back. One arm at a time exhale as you pull your elbows back so that the dumbbell comes up to your rib cage.
Crouching Cohen Curls.
Crouch down with dumbbells. Place your elbows on the inside of your knees. Exhale as you lift your hands up towards your shoulders by bending at the elbows, which is kept resting on your legs. Inhale as you lower the dumbbells back down; One-Arm Corkscrew Curls. Do a curl with weights by your side rotating weights as they go up.
Fifth set of back exercises includes:
Chin-Ups and Seated Bent-Over Back Flys.
While sitting on a chair, lean forward, take two weights and do flies.
Curl-Up/Hammer Downs and Hammer Curls.
For perfect forearms. They are standard curl up but weights are pointed vertically.
Sixth set of back exercises includes:
Max Rep Pull-Ups and Superman.
This workout is simply the best workout for your mid and lower back. Don’t get frustrated if you can’t go as high as performers on DVD.
In-Out Hammer Curls and Strip-Set Curls.
Swap between increasingly heavier weights with standard curls.