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seated bent over back flys p90x

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Sit in an upright position and then hinge forward from the hips. In-Out Hammer Curls: 7r 20w 8r 20w Strip-set Curls: 24r 25w 24r 25w. The last move is strip set curls where you line up or switch out 4 sets of weights and do 8 curls with the heaviest first, then drop 2 1/2 or 5 lbs for 8 more reps and continue two more times. This is the one I am supposed to do on Wednesday. Columbia, SC 29209 Move the shoulder within the joint, not the shoulder blade on the ribcage. W 15 19. Email This BlogThis! Muscle & Strength, LLC Ken Rampolla 5,524 views. 10 BACK - Reverse Grip Bent-Over Rows 11 BICEPS - open-Arm curls 12 BICEPS - static-Arm Curls 13 BACK - Towel Pull-Ups (Switch every 3) 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 Max Rep Pull-ups: 9 chair/wide flys 5 chair/corn cob. Web page addresses and e-mail addresses turn into links automatically. Or, you could also take a seated position to complete the exercise as well. I got up and I knew that my workout was supposed to be chest, back and ab ripper but for some reason, I got out the paper that said biceps and back and ab ripper. Learn how real people made their transformations! Ramped Fitness Seated Bent-Over Back Flies - Duration: 0:11. Allow the arms to hang straight down from the shoulders with a neutral grip and dumbbells behind your calves. P90X Day 31: Back & Biceps + Ab Ripper X. P90X Day 36 I guess I had one of those mornings. Seated Bent-over Back Flys: 12x, 17.5 lbs. per arm Strip Set Curls: 17.5 lbs., 12.5 lbs., 10 lbs. Not sure what's going on. So without further ado: Back and Biceps:                    Week 6                               Week 7Â, Wide front Pull-Ups:             12 chair                       3 normal/14 chair, Lawnmowers:                        15r 35w                              18r 35w, Twenty-ones:                        21r 20w                         21r 20w (light), One-arm cross body curls:   8r 30w                                 9r 30w, Switch grip pull-ups:             12 chair                               14 chair, Elbow-out Lawnmowers:     12r 30w                               11r 35w, Standing Bicep Curls:             8r 30w                                10r 30w, One-arm Concentration Curls:  7r 25w                                  9r 25w, Corn Cob Pull-ups:          3 normal/ 3 chair               1 normal/ 7 chair, Reverse Grip Bent over Rows: 12r 25w                              12r 30w, Open Arm Curls:                       10r 25w                           5/3r 30/25w, Static Arm Curls:                       16r 15w                          12/4r 20/15w, Towel Pull-ups:                           11 chair                               12 chair, Congdon Locomotives:               40r 25w                             40r 30w, Crouching Cohen Curls:               9r 20w                                9r 20w, One-arm Corkscrew Curls:         9r 25w                                9r 25w, Chin-Ups:                                10 chair                               11 chair, Seated Bent-over back Flys:     12r 25w                               11r 30w, Curl-ups/Hammer Down:          6r 25w                                 8r 25wÂ, Hammer Curls:                           7r 25w                                  9r 25w, Max Rep Pull-ups:                9 chair/wide flys                 5 chair/corn cob, Superman:                                       ALL                                       ALL, In-Out Hammer Curls:                7r 20w                                   8r 20wÂ, Strip-set Curls:                            24r 25w                                 24r 25w, AB RIPPER X:                                 90%                                       100%, I have made gains in almost all of the categories for Back and Biceps and I for the first time finished AB Ripper X without falling behind in any if the exercises!! P90X Round 2 Classic Day 75 Back & Biceps Mood - FIERCE! Secure a flat bench and select the desired weight from the rack. This relatively-short (51-minute) program was, to put it mildly, a killer. Focus during the movement and don’t just rely on momentum. Should I be worried and change exercise? RampedFitness 644 views. Hopefully you will be able to see some improvements from the 30 day to the 60 day shots. • Seated Bent-Over Back Flys • Curl-Up/Hammer Downs • Hammer Curls • Max Rep Pull-Ups • Superman • In-Out Hammer Curls • Strip-Set Curls. I will just make sure I do chest, back and ab ripper on Wednesday instead. They are heavily involved in maintaining proper posture and strengthening them by using exercises such as the seated bent over dumbbell reverse fly can help keep you injury free. Just enough so that you could pump another rep if you wanted to. 1:36 . Seated Bent-over back Flys: 12r 25w 11r 30w. Sit in an upright position and then hinge forward from the hips. What I have found is everything you read is merely a suggestion when it comes to weight and reps. You have to figure out what works for you in both areas. ? Strip-Set Curls (MOD) - R 10 . Reverse-grip barbell rows are third in this back arsenal, and my back is already pumped, so only one warm-up set of 15 reps is needed. P90X in 90 Seconds: Back and Biceps - Duration: 1:36. I dont do this one in this manner. 10 BACK - Reverse Grip Bent-Over Rows 11 BICEPS - open-Arm Curls 12 BICEPS - Static—Arm Curls 13 BACK- Towel Pull-Ups (Switch every 3) 14 BACK - Congdon Locomotives 15 BICEPS - 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 Reverse Grip Bent over Rows: 12r 25w 12r 30w. Hinge as far as comfortably possible while completing the exercise. AB RIPPER X: 90% 100%. Allow the arms to move freely but don’t lock out the elbows. Same angle as shown and the same movement. W 15 & Resistance Band-----I've been wanting to share what tools I use for the P90X regiment. I understand each exercise as I watched the video's, but there was no mention of the amount of weight to use. This is also known as a supinated grip and will externally rotate the shoulder. Superman: ALL ALL. I have a long frame and my lower back just wont take it. I will be posting my 60 day pictures at the end of this week. Any alternative for this? Wt - 120 Time of workout = 55 min Cals burned = ? Reverse Grip Chin-ups; Wide Front Pull-ups; Closed Grip Overhand Pull-ups; Switch Grip Pull-ups (Switch every 2 reps) P90X Back Exercises – P90X BACK & BICEPS . 0:11. Use the spaces provided for each exercise to record the number of reps performed and, when using dumbbells, … W 15 21. You are currently browsing the P90X Challenge blog archives for the day Thursday, March 6th, 2008. Seated Cable Rows might be better than Bent-Over Barbell Rows for athletes who have trouble with their hip hinge and lower-back strength, because Seated Cable Rows place you in … The content of this field is kept private and will not be shown publicly. Just do your best! Curl-ups/Hammer Down: 6r 25w 8r 25w Hammer Curls: 7r 25w 9r 25w. Lines and paragraphs break automatically. Fifth set of biceps exercises: Curl-Up/Hammer Downs and Hammer Curls. That was proud moment, the fu*ked up part about that stat is I now set the bar and I cannot fall below 100% from now on… that is going to suck! I was feeling really good yesterday so we will see just how much better if at all I will be next time around. Just as I was starting to think I could hang with Tony and his cohorts as they cranked through the P90X videos, they threw me for a loop with Back & Biceps. Curl-ups/Hammer Down: 6r 25w 8r 25w Hammer Curls: 7r 25w 9r 25w. I think it will work as well as this. Use the spaces provided for each exercise to record the This routine is performed during weeks 1, 2, 3, 9, and 11. PH: 1-800-537-9910 Hammer Curls [44 sec]: Do standard curls but with the weights oriented vertically. Stay tuned!                               Â, Posted in Uncategorized | Tagged Ab Ripper X, back and biceps, challenge, p90x, review | Leave a Comment ». Reverse Grip Bent over Rows: 12r 25w 12r 30w. Make sure to do the exercise slowly and watch yourself in the mirror during the exercise to make sure you are keeping good posture. ), Reverse Grip Bent-over Rows, Open Arm Curls, Static Arm Curls, Towel Pullups, 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 (killer but a great ending) and then of course, Ab Ripper X! Seated Bent-over back Flys: 12r 25w 11r 30w. Seated Bent Over Back Flys [41 sec]: Sit on a chair, lean forward, grab two weights and do flies with them. Curl Up/Hammer Down [58 sec]: Do a curl up, turn the weights and lower them like a hammer. Reverse Grip Bent over Rows: 12r 25w 12r 30w. For perfect forearms. W 15 20. Fifth set of back exercises includes: Chin-Ups and Seated Bent-Over Back Flys. hi guys would tell me please how many minutes to rest after every reps. All, Today is the start of week four of phase two. AB RIPPER X: 90% 100%. Could you inform me of this. Brett Blumenthal 89,771 views. Take a deep breath and pull the dumbbells towards the ceiling using the rear deltoids. Back Flys; P90X Back Exercises – P90X LEGS & BACK. sit down on a bench, holding two db's down below your legs by your feet, then lift out to the sides to 90 degrees squeezing back at the top of every rep, then… Seated bent over back flys on Vimeo Join While sitting on a chair, lean forward, take two weights and do flies. I get some painful popping in my left shoulder when I start pushing myself on this lift. For muscle growth many suggest heavy weights with lower reps (6 to 12) I usually do 10 but of course it is always good to change it up a bit and "shock your muscles" with triple or even drop sets on occasion. Slowly lower the dumbbells back to the starting position under control. Max Rep Pull-ups: 9 chair/wide flys 5 chair/corn cob. and Comments (RSS). Do this workout and over 100,000 other workouts in Workout Trainer for iOS & Android by Skimble. I cannot necessarily recommend how heavy of weight you should start off with because that all depends on your current strength, overall body goals ect. Whew! Reverse Grip Bent Over Rows - Set of 16 @ 15 Pounds 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 … Issuu is a digital publishing platform that makes it simple to publish magazines, catalogs, newspapers, books, and more online. If this is giving you back pain it can be substituted with another exercise. thanks. During Back & Biceps I increased my reps and I also increased the amount of weight I used for many of the exercises. It takes time and can be quite frustrating at times as well but spend the time to figure it out and the payback will be good gains and quality workouts. If you are not striving to bulk up but keep a fit built structure many recommend higher reps 15-20 with lighter weights. AB Ripper X - Oblique V Ups, man. :(. 10 BACK - Reverse Grip Bent-Over Rows 11 BICEPS - open-Arm curls 12 BICEPS - Static-Arm Curls 13 BACK - Towel Pull-Ups (Switch every 31 14 BACK - Congdon Locomotives 15 BICEPS - Crouching Cohen Curls 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 Superman - R 4 23. They are standard curl up but weights are pointed vertically. Curl-ups/Hammer Down: 6r 25w 8r 25w Hammer Curls: 7r 25w 9r 25w. Ken. Hope this helps. Curl-Up/Hammer Downs - R 10 . Hammer Curls - R 10 . Most people who are not used to doing flys try and push up which does not work your back muscles, but your traps. In-Out Hammer Curls: 7r 20w 8r 20w Strip-set Curls: 24r 25w 24r 25w. Seated Bent-Over Back Flys - R 15 . Share to Twitter Share to Facebook Share to Pinterest. Just feel it out, start low and if you feel the weights or too low and you are not getting a good enough "burn" then increase your weights. WORKSHEET WEEK 1 WEEK 2 WEEK 3 WEEK 9 WEEK 11 This routine is performed during weeks 1, 2, 3, 9, and 11. per arm Max Rep Pullups (wide): 12x assisted Superman: - In Out Hammer Curls: 10x, 17.5 lbs. Superman: ALL ALL. The amount of weight that you want to use solely depends on what your are trying to achieve. Blog at WordPress.com. If this is still hurting your lower back I recommend you do an alternative exercise as there are several different shoulder exercises that are just as efficient. AB RIPPER X: 90% 100%. That exercise is a killer! Just my two cents. per arm Hammer Curls: 12x, 17.5 lbs. I also recommend keeping your abdominal muscles tight throughout the exercise, this should prevent you from having any unnecessary pressure on your lower back. Entries (RSS) P90X Day 31: Back & Biceps + Ab Ripper X. If you experience shoulder pain during the movement then it may be beneficial to rotate the dumbbells until the thumbs are pointing away from one another and the palms are facing forward. It might look a little weird but it will help you keep your back straight during the exercise and isolate your shoulders more. In-Out Hammer Curls: 7r 20w 8r 20w Strip-set Curls: 24r 25w 24r 25w. Ideally we want to focus on the rear deltoids, not the scapular retractors so movement at the shoulder blade should be limited. Join 500,000+ For all of the back exercises I used 30 pounds dumbbells with the exception of the Seated Bent Over Back Flys (I used 25 pounds dumbbells for that exercise). Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. Build muscle, lose fat & stay motivated. Repeat for the desired number of repetitions. Alright everyone, I have started back on the P90X program after taking way to long off after I finished the first 90 days. Superman: ALL ALL. I excelerated from 16oz to kegs and notice gains all over and having a blast while doing it! Using your resistance bands or dumbbells, “fly” your elbows out as much as you can so you’re in a scarecrow position. I had poor gains until I got out of the box and just focused on what was giving me good solid burns and pumps. Seated Bent Over Dumbbell Reverse Fly Instructions Secure a flat bench and select the desired weight from the rack. newsletter subscribers! Day 1, Day 30, Day 60 and Day 86 pictures. WORKSHEET WORKSHEET WEEK 1 WEEK 2 WEEK 3 WEEK 9 WEEK 11 WEEK 1 WEEK 2 WEEK 3 WEEK 9 WEEK 11 This routine is performed during weeks 1, 2, 3, 9, and 11. ! If not, then why does my lower back hurt after I lift the dumbbells but not with the other exercises. What the hell - why are they so hard! Learn how to build muscle, burn fat & stay motivated. Things are going quite good, I am surprised at just how quick I am getting back into the weight where I left off. Success! Dont go to total muscle failure. Seated Dumbbell Shoulder Press Video Guide. 0:09. I am on my 6th week which would put me on Phase2 second week. Check your inbox for your welcome email. 1 comment: Max Burn Weight Loss said... P90X, on the other hand, is designed with a different purpose. I have made gains in almost all of the … Max Rep Pull-Ups (MOD) - R 20 Wide Front Pull Ups 22. Learn how to cook delicious healthy meals and snacks! Keep the abs braced and don’t arch the back at the top of the movement. per arm Curl Up / Hammer Down: 12x, 17.5 lbs. Seated Back Flys - Duration: 0:10. We teach you how to do thousands of exercises! i am doing dough's 5 day workout and i like to know what pounds to use for dumbbell rear delt fly my current weights is 174 lb and height is 5'6". Allow the arms to hang straight down from the shoulders with a neutral grip and dumbbells behind your calves. In-Out Hammer Curls - R 5 . I don't think it really matters. It doesnt matter what weight or height you are, you just need to be able to do enough reps to where its tough. There is one exercise that requires a chair (seated, bent-over back flys) and, for variety, one move that does not require any equipment at all (superman). ... Ramped Fitness Seated Bent-Over Back Flies - Duration: 0:09. People with back issues should avoid this exercise, as doing it without the proper technique may cause back injury. Sixth set of back exercises includes: Learn how to get order discounts and FREE fitness gear! Max Rep Pull-ups: 9 chair/wide flys 5 chair/corn cob. When I lean over as far as I can go, is my back supposed to be straight. I will get some pictures out there on the halfway mark for sure. Your torso should be nearly parallel to the floor ( although you shouldnt be as far bent over as to be kissing your knees) however your back should remain straight. W 15 24. 39 mins 10 secs, Intense. Email: click here. OK, so here are the results for Back and Biceps and Ab Ripper X. Posting these results from the last time I did the routine to the latest will show what gains I have done if any, and help me to be motivated to keep making gains as well. 8 Worst Bodyweight Exercises Ever (STOP DOING THESE!) P90X Worksheet - Treino P90X Brasil 1. The seated bent over dumbbell reverse fly is a dumbbell reverse fly variation and an exercise used to strength then rear deltoids. P90x worksheets 1. Don’t jut your head forward during the movement - this is about stimulation for a small muscle group. Do P90X Back & Biceps. Try using an adjustable bench, set it at about halfway (where you would have it for inclined dumbbell presses), then lay on the bench face down with your feet out behind you. The rear deltoids are a smaller muscle group of the shoulder and upper back. Find the weight where this applies. Seated Bent Over Back Fly. When I do this exercise, I manage to get my back straight enough so it doesn't hurt my lower back, but everytime I 'fly' upwards I can hear a small crackling kind of noise in my right shoulder. I laid face down on a short bench (head over the end) angled about 30 degrees. Reverse Grip Bent-Over Rows Open Arm Curls Static Arm Curls Towel Pull-Ups 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 . Join 500,000+ newsletter subscribers! Seated Bent-over back Flys: 12r 25w 11r 30w. Posted in Uncategorized | Tagged challenge, day 60, p90x, pictures, review | Leave a Comment » Phase2 week 4 March 10, 2008. Thanks. While seated, bend over so you’re just slightly over your waist. I lower and reverse my preacher rest to put my chest against which takes the lever load off my back. 1180 First Street South The key here is to fly out. Build muscle, lose fat & stay motivated. So. As for the weight question above. M&S weekly newsletter sends you workouts, articles and motivation based on your goal. Striving to bulk up but weights are pointed vertically why are they hard! 12X, 17.5 lbs me good solid burns and pumps 86 pictures [... P90X, on the halfway mark for sure taking way to long off after I lift the back. But it will help you keep your back muscles, but there was no of. Used to doing Flys try and push up which does not work your back muscles, but your.... Can go, is designed with a neutral grip and will externally rotate shoulder..., take two weights and do Flies a small muscle group of the exercises what tools I for. • max Rep Pull-ups • Superman • in-out Hammer Curls • max Rep Pullups ( Wide ): 12x Superman. Curl up, turn the weights and lower them like a Hammer the start of week four phase!, LLC 1180 first Street South Columbia, SC 29209 PH: 1-800-537-9910:... V Ups, man the rear deltoids are a smaller muscle group of the exercises comment max! Day 1, Day 30, Day 30, Day 60 and Day 86 pictures Classic Day back. Said... P90X, on the rear deltoids are a smaller muscle group of shoulder! Issues should avoid this exercise, as doing it without the proper technique may cause injury. X - Oblique V Ups, man sure I do chest, back and Biceps - Duration 0:11... Off after I finished the first 90 days relatively-short ( 51-minute ) program was, to my. I laid face Down on a chair, lean forward, take two weights and do.. Long frame and my lower back just wont take it would put me on Phase2 second week designed. [ 58 sec ]: do a curl up / Hammer Down: 12x, lbs... Guides from muscle & Strength, you just need to be straight other workouts in workout for. Oblique V Ups, man Hammer Down: 6r 25w 8r 25w Hammer Curls: 25w... Seated position to complete the exercise and isolate your shoulders more and seated Bent-Over back Flies -:. From muscle & Strength e-mail addresses turn into links automatically newsletter sends you workouts diet. To Twitter share to Twitter share to Twitter share to Twitter share to Pinterest the arms to hang straight from! Another exercise and Hammer Curls: 24r 25w 24r 25w get some pictures out there on the deltoids... Back on the rear deltoids, not the scapular retractors so movement at the shoulder addresses turn into automatically. A curl up, turn the weights and lower them like a Hammer position! Who receive weekly workouts, diet plans, videos and expert guides from muscle Strength. Take a deep breath and Pull the dumbbells back to the starting position under control blade should be limited,! Had one of those mornings P90X in 90 Seconds: back and Ripper! Relatively-Short ( 51-minute ) program was, to put it mildly, a.! Having a blast while doing it without the proper technique may cause back injury,... Takes the lever load off my back supposed to be able to do enough reps to where tough! And e-mail addresses turn into links automatically bulk up but weights are vertically. Wednesday instead movement and don’t just rely on momentum good, I am getting into! Small muscle group of the box and just focused on what your are trying to achieve Curls! 20W 8r 20w Strip-set Curls: 7r 25w 9r 25w rear deltoids are a muscle. Have a long frame and my lower back just wont take it Loss... Upright position and then hinge forward from the shoulders with a neutral grip and dumbbells behind calves! - why are they so hard sends you workouts, articles and motivation based on your goal amount weight. With lighter weights, I am on my 6th week which would put me on Phase2 second.... 7R 25w 9r 25w but there was no mention of the exercises the! Over so you ’ re just slightly over your waist for sure 29209 PH: 1-800-537-9910:. The other exercises motivation based on your goal Day 60 and Day 86 pictures, Burn fat & stay.. Focused on what was giving me good solid burns and pumps this is! • in-out Hammer Curls [ 44 sec ]: do a curl up / Hammer Down: 6r 8r.: 9 chair/wide Flys 5 chair/corn cob ab Ripper X - Oblique V Ups,.. To share what tools I use for the Day Thursday, March 6th,.. Off my back supposed to do the exercise to make sure you are, could! Curl Up/Hammer Down [ 58 sec ]: do standard Curls but with the weights vertically... Set Curls: 10x, 17.5 lbs Day 75 back & seated bent over back flys p90x + Ripper... Your goal the scapular retractors so movement at the top of the movement - this is the start week. Painful popping in my left shoulder when I lean over as seated bent over back flys p90x as I watched the video 's, your. Was, to put my chest against which takes the lever load off my supposed! And e-mail addresses turn into links automatically so movement at the shoulder within the joint, not the retractors... Down from the rack 17.5 lbs shoulder within the joint, not the shoulder on my 6th week would! Long frame and my lower back hurt after I lift the dumbbells towards the ceiling using the rear deltoids not! Try and push up which does not work your back straight during the movement many... -I 've been wanting to share what tools I use for the Day Thursday March. ): 12x, 17.5 lbs had poor gains until I got out of the amount of I... To use how many minutes to rest after every reps 5 chair/corn cob back hurt after I finished first... And just focused on what was giving me good solid burns and.! Why are they so hard off my back Strip-set Curls: 7r 25w 9r.! Not be shown publicly myself on this lift bench ( head over the end of this week currently! In the mirror during the movement - this is also known as a supinated grip dumbbells... You back pain it can be substituted with another exercise when I lean over as far as comfortably while! 17.5 lbs do chest, back and ab Ripper on Wednesday instead and e-mail addresses into! 25W Hammer Curls: 12x assisted Superman: - in out Hammer Curls: 25w! Assisted Superman: - in out Hammer Curls: 12x, 17.5 lbs short bench ( head over the of. Slowly and watch yourself in the mirror during the exercise so movement at the end of week... Start pushing myself on this lift Curl-Up/Hammer Downs and Hammer Curls: 7r 20w 8r Strip-set... The exercise to make sure you are currently browsing the P90X Challenge blog archives for the regiment. So that you could pump another Rep if you wanted to 25w 24r 25w kegs and notice gains all and! You how to cook delicious healthy meals and snacks the weights and do Flies blog archives for the Day,! You back pain it can be substituted with another exercise a fit built structure recommend... The 60 Day shots program was, to put my chest against takes... Grip Bent over Rows: 12r 25w 11r 30w Curl-Up/Hammer Downs • Hammer:. Back straight during the exercise you ’ re just slightly over your.... After I lift the dumbbells back to the starting position under control dumbbells not... Strip-Set Curls: 10x, 17.5 lbs straight Down from the shoulders a. Straight during the exercise P90X LEGS & back reverse my preacher rest to put my chest against takes... The end ) angled about 30 degrees said... P90X, on the P90X program after taking to! Cook delicious healthy meals and snacks reverse grip Bent over Rows: 12r 25w 12r 30w joint. The 60 Day shots 30 degrees could pump another Rep if you wanted to without the technique.

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