P90X-Shoulders and Arms

Shoulders and Arms in the P90X program is such a great workout that your bound to get sore the next morning.  In this P90X workout you have 15 different exercises and they are repeated twice within a 59 minute time frame.  Now the most important thing that Tony stresses is the stretching before so you get a little over 7 minutes of it.  Take away the almost 3 minutes of cool down and your workout is really only 50 minutes long.  Now if your reading this and saying well that’s just too much time!  Then consider doing RevAbs or Insanity as your length is on average 30-50 minutes total.   

Shoulders and arms are done in weeks 1, 2, 3, 9, and 11 and all that is needed are your preferred weights or bands, a wall and chair.  Now that your ready to go you will be doing 15 exercises straight through but remember to not over do yourself as you have another round after.

I am not going to explain every exercise in this P90X program because this post would be forever long but I will list them in order from beginning to end. 

The exercises are as follows:

1. Alternating shoulder press- (you do a lot of these in the RevAbs program)                         

2. In & Out Bicep curls 3. Two-arm Tricep kickbacks 4. Deep swimmers press 5. Full supination Curls

6. Chair Dips 7. Upright rows 8. Static arm curls 9. Flip-grip twist kickbacks 10. Seated 2 angle shoulder flyes

11. Crouching cohen curls 12. Lying down tricep extension 13. In & out straight arm shoulder flyes

14. Congdon curls 15. Side tri raises

Now this workout is no joke and for those of you getting ready to do it be prepared to feel some soreness the next day.  The only thing that will help alleviate the soreness is Advil or the recovery drink.  If your trying to build muscle then you should up your weights and do between 8-10 reps.  If your trying to tone up then use lighter weights and do between 12-15 reps.  Now remember that every other day you have to include Ab Ripper Xafter your workout so get ready to work those Abs for 15 minutes.  If you want more info or have any questions the Beachbody account that is FREE will help with any other unanswered questions.