This is by far my all-time favorite workout of P90X. I always feel like a beast when I get done! Of course Im lifting for size, so its a good thing! P90X Back and Biceps as Tony says; “are you ready for the gun show”? Well thats a good way to put it. It working on those glamor muscles. Now for women who just want to tighten and get some definition, this workout really does the magic!  This is a “no repeat” workout, which means you only do 1 set of each exercise. Remember, more weight and less reps for size, and less weight and more reps for lean.

This is what you’ll do on Back and Biceps day:

BACK – Wide Front Pull-Ups

BACK – Lawnmowers

BICEPs – Twenty-Ones

BICEPs – One-Arm Cross-Body Curls

BACK – switch Grip Pull-Ups (switch every 2 reps)

BACK – Elbows-Out Lawnmowers

BICEPs – standing Bicep Curls

BICEPs – One-Arm Concentration Curls

BACK – Corn Cob Pull-Ups

BACK – Reverse Grip Bent-Over Rows

BICEPs – Open-Arm Curls

BICEPs – static-Arm Curls

BACK – Towel Pull-Ups (switch every 3)

BACK – Congdon Locomotives

BICEPs – Crouching Cohen Curls

BICEPs – One-Arm Corkscrew Curls

BACK – Chin-Ups

BACK – seated Bent-Over Back Flys

BICEPs – Curl-Up/hammer Downs

BICEPs – hammer Curls

BACK – Max Rep Pull-Ups

BACK – superman (6 x 10 seconds)

BICEPs – In-Out hammer Curls

BICEPs – strip-set Curls (4 rounds)

If you haven’t already done so, go ahead and get P90X!