P90X Biceps Workout

Tony Horton, the creator of P90X, is known for his massive biceps. This is no surprise if you're familiar with the P90X workout program, which features two workouts that specifically target the biceps. Throughout the program you can expect to work your biceps hard, performing a variety of curls on a regular basis.

  1. Shoulders and Arms

    • As the name suggests, the Shoulders and Arms routine works out your shoulders, triceps and biceps. During this routine you'll work out your biceps with a variety of curls. These include in and out bicep curls, full supination concentration curls, static arm curls and crouching Cohen curls. This routine lasts about an hour and requires weights or resistance bands, and either a bench or chair for the workout.

    Back and Biceps

    • The Back and Biceps routine alternates between exercises that target your back muscles and your biceps. This routine also relies on curls to target the biceps. You'll do bicep 21 curls, one-arm cross-body curls, open-arm curls, in and out hammer curls and more. The routine ends with a challenging four-round strip set of curls in which you reduce the weight slightly after each round, but quickly move on to the next round, testing the endurance of your biceps. This workout takes about 51 minutes to complete. You'll need to have dumbbells or resistance bands and a bench or chair. You'll also need a pullup bar to perform the back exercises.

    Schedule

    • P90X is a 90-day, or 13-week program. But you won't do these biceps workouts every day, or even every week for that matter. You'll do the Shoulders and Arms routine once a week on Weeks 1 to 3 and then again on Weeks 9 and 11. You'll do the Back and Biceps routine on some of the weeks where you're not doing Shoulders and Arms; these are Weeks 5-7, 10 and 12.

    Considerations

    • P90X is not for everyone. Before doing the program you should be able to pass the P90X fit test -- a series of exercises drawn from the program. One of the exercises in the test is the basic biceps curl. Men should be able to do at least 10 curls with a 20-pound weight while women should be able to to at least 10 using an 8-pound weight. Consult a physician before starting P90X to check that you're healthy enough to safely complete the program.