Day 80 – Back and Biceps

Oh baby… Day 80 completed.  I can not believe that I am down to 10 days to go.. Whoo Hooo.  So today was Back and Biceps, and like all workouts the last 30 days, I upped the weights or reps on every excercise to maximize as best I could.   Below is a list of the torture that is Back and Biceps, (it is only torture if you force yourself to go to exhaustion on each excercise) if you slack, it is one of the least sweat inducing workouts of the bunch.

  • Wide Grip Pull-Ups  – Max reps
  • Lawnmowers  –  I only have 30lbs dumbells so 15 reps of 30 each arm.
  • Twenty-Ones – 25lbs each arm
  • One-Arm Cross-Body Curls – 25lbs each arm
  • Switch Grip Pull-Ups – Max reps
  • Elbows-Out Lawnmowers – 30lbs each arm
  • Standing Bicep Curls – 25lbs each arm
  • One-Arm Concentration Curls  – 25lbs each arm
  • Corn Cob Pull-Ups – Max reps
  • Reverse Grip Bent Over Rows – 30lbs each arm
  • Open-Arm Curls – 25lbs each arm
  • Static-Arm Curls – 25lbs each arm
  • Towel Pull-Ups – Max reps
  • Congdon Locomotives  – 30lbs 40 reps
  • Crouching Cohen Curls  – 25lbs each arm
  • One-Arm Corkscrew Curls  – 25lbs each arm
  • Chin-Ups – Max Reps
  • Seated Bent-Over Back Flys -20 lbs each arm 
  • Curl-Up/Hammer-Downs – 25lbs each arm
  • Hammer Curls – 25lbs each arm
  • Max Rep Pull-Ups – Max reps
  • Supermans – I suck at these.
  • In-Out Hammer Curls – 25lbs reduced to 20lbs halfway
  • Strip-Set Curls – 25, 20, 15, 10.  
  • I need to get some heavier dumbells if I am going to continue with another round of P90X. 

    Did I say Whoo Hooo 10 days left….


    One Response to Day 80 – Back and Biceps

    1. pittnova88 says:

      Definitely get some heavier dumbbells. When i dothis routine at the gym, i do lawnmowers with 60lbs while keeping great form. But also, if you look on sites like, they have quite a few alternative exercises for your back that you can do at home without heavier weights.

      Dunno about you, but this workout makes my biceps feel like im a 24 year old Austrian bodybuilder…feels like i’m on steroids they’re bulging so much. Besides loss of fat/jello, the most noticable part of my transformation have been my biceps. This workout really kicks ass if you push yourself.

      Congrats on finishing all 4 resistance workouts!! Only 8 more sets of pullups 😦

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