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P90X Back and Biceps Workout

P90X Back and Biceps Workout

P90X workout claims to take on this challenge and help people get rock hard bodies they've always wanted. Among different workouts, you can perform P90X back and biceps workout to sculpt, tone, and strengthen the muscles...
Sheetal Mandora
What is a P90X workout? P90X or Power 90 Extreme, is a total body workout routine designed by Tony Horton and has been one of the top rated home exercise regiments till date. This program becomes quite convenient for people who can't find time from their busy schedule to hit the gym every day. Also, when there are work and home responsibilities, sometimes finding the much-needed strength and will power to keep going. There are some dedicated fitness enthusiasts who keep pushing themselves till they reach the goal. But unfortunately, that isn't the case with the rest of us. But, this doesn't mean we'd rather opt for an unhealthy lifestyle. Instead, being fit and eating right is constantly on our minds. Which is why, the next best thing to concentrate on is to find time and dedication to exercise at home. And this is where the P90X program comes in. With its innovative workout routines, you are giving the entire body a complete workout. Toning and sculpting muscles under this rigorous training program, that too in 90 days (hence the name) is remarkable.
For the next 13 weeks, at least 6 days a week, you are meant to do 12 different kinds of workouts. These workouts include:
  • Chest and Back - Weeks 1-3, 9 and 11
  • Plyometrics - Weeks 1-3, 5-7, and 9-12
  • Shoulders and Arms - Weeks 1-3, 9 and 11
  • Yoga X - Weeks 1-13
  • Legs and Back - Weeks 1-3, 5-7 and 9-12
  • Kenpō X - Weeks 1-13
  • X Stretch - Weeks 1-13
  • Core Synergistics - Weeks 4, 8 and 13
  • Chest, Shoulders and Triceps - Weeks 5-7, 10 and 12
  • Back and Biceps - Weeks 5-7, 10 and 12
  • Cardio X - Do workout in doubles
  • Ab Ripper X - Do workout every week
Every exercise is meant to target a particular muscle group and tone it. However, if you are looking to strengthen specific part(s) of your body, let's say your back muscles and biceps, then you can focus on them. In the following sections, you will find that the workouts are provided to make your back muscles and biceps strong.
List of P90X Back and Biceps Exercises
Before you start performing any of these workouts, it is advisable that you ready the dumbbells, resistance bands, pull-up bars, and other P90X accessories in advance. As compared to the other exercises, the back and biceps workouts have a faster pace. This way, you end up spending more time for your workout and less time locating for the equipment. In the following list, you will find all the back and biceps workouts done under the P90X routine.
  • Chin Ups
  • Congdon Locomotives
  • Corn Cob Pull Ups
  • Crouching Cohen Curls
  • Curl Up/Hammer Downs
  • Elbows-out Lawnmowers
  • Hammer Curls
  • In and Out Hammer Curls
  • Lawnmowers
  • Max Rep Pull Ups
  • One-arm Corkscrew Curls
  • One-arm Concentration Curls
  • One-arm Cross-body Curls
  • Open Arm Curls
  • Pull Ups
  • Seated Bent-over Flyes
  • Seated Bent-over Back Flyes
  • Standing Bicep Curls
  • Static Arm Curls
  • Strip-set Curls
  • Superman Workout
  • Switch Grip Pull Ups
  • Towel Pull Ups
  • Twenty-Ones
  • Wide Front Pull Ups
  • Reverse Grip Bent-over Flyes
  • Reverse Grip Bent-over Rows
These above mentioned P90X exercises have the capability of testing even the toughest at heart. Over the next 90 days, by performing the above mentioned exercises along with the other P90X workouts, you will notice a change in your overall strength and the ability to do these workouts with even pace and accuracy.
P90X Back and Biceps Exercises Routine
Who knew that you can transform your body in a span of mere 90 days. But just by learning about the different workouts for back and biceps won't do. Also, the list has all the exercises jumbled up and hence, it might be confusing for some to make proper sense to them. Which is why, we have provided you with a personalized schedule that not only includes but also distinguishes the back and biceps workouts. Take a look.
Back Workouts Biceps Workouts
Set 1
Lawnmowers Twenty-Ones
Wide Front Pull Ups One-arm Cross-body Curls
Set 2
Switch Grip Pull Ups Standing Bicep Curls
Elbows-out Lawnmowers One-arm Concentration Curls
Set 3
Corn Cob Pull Ups Open Arm Curls
Reverse Grip Bent-over Rows Static Arm Curls
Set 4
Towel Pull Ups Crouching Cohen Curls
Congdon Locomotive One-arm Corkscrew Curls
Set 5
Chin Ups Hammer Curls
Seated Bent-over Back Flyes Curl Up/Hammer Down
Set 6
Superman Workout Strip Set Curls
Max Rep Pull Ups In and Out Hammer Curls


So, does the P90X workout actually work? The answer will vary from person to person as you have to religiously follow the P90X exercise program. The program doesn't only include exercises, but also provides information on what dietary supplements you should take and your overall nutritional intake. I hope that this training program works for you and that you can achieve your fitness target.