The P90X fitness program is a popular exercise workout system intended to help those who want significant muscle definition within 90 days. The system relies on dumbbells, resistance bands, bodyweight, kempo karate movements and plyometric exercises performed at different times throughout the program to prevent the muscle adaptations that create a plateau in progress. To create "muscle confusion," P90X uses variations of the same exercises.
Curls
The various curls included in the chest and back portion of the P90X program include in-and-out biceps curls, crouching Cohen curls, Congdon curls, static arm curls and full supination concentration curls. Perform two sets of 12 repetitions each, during weeks 1, 2, 3, 9 and 11 of the 90-day program.
In-and-out curls have you start with your arms down, palms out, then turn your forearms outward before you begin performing the curls. A crouching curl has you bent over at your waist, knees slightly bent, with your arm extended down, performing standard biceps curls with your elbows below your knees. You can support yourself by resting your buttocks against a wall or placing your opposite arm on a chair or other support. Start with your arms up in a standard curl position, then turn your palms inward and raise and lower the weights or bands. A static curl creates isometric muscle contractions in one arm, which is held still while resisted as you perform curls with the other arm. A supinated curl has you end up with your wrist facing your chest as you curl across your body to your shoulder.
Flys
Two fly exercises in the program include the in-and-out, straight-arm shoulder fly and the two-angle shoulder fly. For the in-and-out fly, hold a dumbbell in each hand or use two resistance cords. Bring your arms straight up with palms down and lower them, then move them away from your body and bring them back in. Perform the two-angle fly sitting in a chair, leaning forward with your rib cage on your thigh, raising your arms away from your sides.
Kickbacks
Two triceps kickbacks are included in the program. The two-arm triceps kickback works the backs of your upper arms by moving weights or resisting bands with a backward motion. With your palm facing your hip, you'll raise your forearm forward, 90 degrees, but not to your shoulder, or you'll perform a curl. Lean forward and keeping your elbow near your side, lower and raise your lower arm back and forth, keeping your upper arm still as you kick your arm backward. To do a flip-grip twist kickback, rotate your arm on the way back so your wrist is up and then return to a wrist-down position on the way down.
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