Curl-Up/Hammer Downs - R 10 . When you do a workout that doesn”t repeat any of the moves, it is recommended that you do enough repetitions so that the last three repetitions are extremely difficult. Seated Back Flys = 10 x 45. 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 21 BACK- Max Rep Pull-Ups 22 BACK - Superman (6 x 10 seconds) 23 BICEPS - In-out Hammer Curls 24 BICEPS - Strip-Set curls (4 rounds) Crouching Cohen Curls 15 reps 10 lbs. Open Arm Curls Static Arm Curls Towel Pull-Ups (I really liked these. Back and Biceps consists of 24 exercises. My name is Lloyd and I live in Hawaii. Open Arm Curls - Set of 10 @ 35 Pounds Static Arm Curls - Set of 10 @ 35 Pounds Towel Pull-Ups - Set of 20 Congdon Locomotive Set of 20 @ 35 Pounds One Arm Corkscrew Curls - Set of 10 @ 35 Pounds Chin-Ups - Set of 20 Seated Bent-Over Flys Set of 10 @ 25 Pounds Curl Up/Hammer Down - Set of 10 @ 35 Pounds In-Out Hammer Curls - Set of 10 @ 35 Pounds Congdon Curls 15 reps 10 lbs. 15 reps 15 lbs. Fun!) P90X Back and Biceps is another workout that you start doing during the second phase if you are following the classic or the doubles version of the program. Watch Queue Queue. I was a bit distracted waiting for a phone call, but I still concentrated on my workout and brought it. "congdon locomotive curls"-40 dunno about that name it sounds funny!?? • 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. 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 COOL DOWN. 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 . If you need to, modify these movements by using a chair for assistance. Congdon Locomotives - R 40 - W 25 15. Buy the P90X Extreme Home Fitness Program here. Hammer Curls = 10 x 45. Side Tri-Rises 12 reps 12 lbs. Fourth set of back exercises includes: Towel Pull-Ups. 5 Truths…, Boost Your Brain: 5 Vitamin Supplements that Help Aid Memory. Congdon Locomotives: 40r 25w 40r 30w Crouching Cohen Curls: 9r 20w 9r 20w One-arm Corkscrew Curls: 9r 25w 9r 25w Crouching Cohen Curls. In summary, this P90X workout was great. However, I might video some of the more elusive exercises at some point in order to help give you some reference. I started working out in 2010. 15 reps 15 lbs. W 15 16. Congdon locomotives x 20ea @ 30lbs dbs (bent over lat pull ups at high speed) Crouching Cohen curls x 6 @ 30 lbs dbs One arm corkscrew curls x 12ea @ 30 lbs dbs Chin ups x 10 Seated bent over flys x 16 @ 20 lbs dbs Curl up hammer downs x 14ea @ 30 lbs dbs Hammer curls x 12ea @ 30 lbs dbs Max rep pull ups x 7 One Arm Corkscrew Curls 15 reps 10 lbs. Basically, you’ll find that during the second exercise of each set, your muscles are pretty tired, which ensures your muscles are maxed out. 11- Open-Arm Curl 12- Static-Arm Curl. Because this is a “no repeat” workout, each exercise should be performed so that the last 3 reps are difficult. 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