After my first two job of P90X, i was worried i wouldn"t endure Week One -- allow alone the whole 90 days. After ~ all, mine ass had actually been thoroughly handed come me through Chest & ago and Plyo. That wasn"t till I encountered the Shoulders & eight workout that I ultimately thought, "Hey! I can do this!"After the jump: My testimonial of P90X Shoulders & Arms.Shoulders & Arms to be a relief. Although numerous of the exercises were new to me, the straightforward moves were reassuringly familiar. This exercise doesn"t stray much from the lull zone of anyone who"s invested time doing collection after collection of dumbbell practice at the gym; piece away all the bells and also whistles, and you"ve obtained your basic bicep curls, tricep presses, and also shoulder flies.As a P90X rookie, this to be a great thing. I was tired from the coming before workouts, and still do the efforts to obtain a handle on the exercises and the new diet. A dash of familiarity to be appreciated. Plus, that didn"t hurt the Shoulders & Arms concentrated only on, well, the shoulders and also arms, offering the rest of my human body a chance to recuperate a bit.Shoulders & Arms is composed of five supersets of 3 exercises every -- one targeting the shoulders, one targeting the biceps, and also one targeting the triceps. Each of the five supersets is performed twice by Tony and his minions (the "gorgeous"Dreya Weber, the oddly-dressed Daniel Haas, and also the taller, less chatty variation of Tony, Joe Bovino).Without more ado, below are the fifteen practice in this workout, in order of appearance:First Superset:
Alternating Shoulder Presses: begin in a was standing position, hold a pair the dumbbells in ~ shoulder-height with your palms dealing with front. Perform alternative military shoulder presses, such the your palm faces inward in ~ the optimal of every press. Admire every the shave armpits.
You are watching: Seated two angle shoulder flys
In & the end Bicep Curls: making use of a pair that dumbbells or a resistance band, perform a straightforward bicep curl with your palms supinated (facing up). Then, revolve your forearms out to the sides and perform a next curl. Repeat.
Two arm Tricep Kickbacks: With a pair the dumbbells in your hands, bending forward in ~ the waist, keeping your top arms parallel come the floor. Touch the dumbbells to her shoulders, and then straighten your arm to kick ago the weights. Your elbow don"t move, and also you entire arm should be horizontal at the peak of this exercise. Repeat.Repeat all 3 of these moves, and also then relocate on to the following superset.Second Superset:
Deep Swimmer"s Presses: beginning in the place pictured above, press the dumbbells overhead in a twisting corkscrew motion. Begin with her palms supinated, but as you prolong your arms above your head, turn your wrists so the your palms are facing front in ~ the optimal of the move. Reverse this activity to bring the weights earlier down, and also repeat.
Full Supination Concentration Curls: just like standard alternate bicep curls, however at the height of the move, turn your wrist so that your palm deals with the external of her shoulder, and get a an excellent isometric to express in her biceps prior to lowering the weight. Repeat v the other arm, and keep going. Also, ponder why Daniel Haas"s arms -- even when fully flexed -- don"t look virtually as pumped as Tony"s.
Chair Dips: With her hands top top a chair or bench, her legs straight and also your feet elevated, usage your triceps to raise and lower her body. To increase intensity, store a leg raised in the air.This doesn"t seem as well bad, right? Repeat this superset prior to moving on.Third Superset:
Upright Rows: Holding a pair of dumbbells with straight arms in former of her quads, lift them as much as chin-level, flaring your elbow out come the sides. Yell at Tony and also Dreya to get a room already. Repeat.
Static arm Curls:Clutching a pair that dumbbells, store one arm hosted static in ~ a 90-degree angle, and crank out 4 reps the bicep curls with the other arm. Move arms and also do the very same thing on the various other side. And also then repeat this whole sequence. (Incidentally, I"m not a large fan of static Arm Curls, yet only because I"m a weakling and also suck at this move.)
Flip-Grip twisted Triceps Kickbacks:Lean forward at the waist and do a constant Two-Arm Triceps Kickback (just like in the first circuit), yet then readjust your wrist place from pronated (palms down) to supinated (palms up) and also kick the weights back again. Repeat.I supplied to it is in embarrassed to recognize that ns use only a pair that 20-pound dumbbells top top this relocate until ns noticed the Joe Bovino does, too.Rinse and repeat.Fourth Superset:
Seated Two-Angle Shoulder Flies: native a sit position, do a standard large shoulder fly, and then bending slightly front from the waist before doing another fly. Store going.
Crouching Cohen Curls: Grab a pair the dumbbells and also get in a low crouch, placing your elbows simply below and on the inside component of her knees. Straighten her arms and also start curling. Shot not come poop her pants.
Lying-Down Triceps Extensions: Lay under on the floor or on a bench, v dumbbells in each hand. Save your upper arms vertical while lowering your forearms towards the political parties of your head. Push the weights up, keeping your upper arms and elbows stationary. Try not to drop the dumbbells on her face.
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Repeat the fourth Superset.Fifth (Bonus) Superset:
In & the end Straight-Arm Shoulder Flies: alternating front and side shoulder flies. Marvel in ~ the reality that the sweat sample on Tony"s wifebeater resembles the zigzag top top Charlie Brown"s shirt.
Congdon Curls: Tony clearly likes to name exercises ~ his buddies. (See, e.g., Mason Twists, Fifer Scissors, Dreya Rolls, etc.) yet isn"t that the can be fried kiss-ass move to surname a bicep relocate after her boss?But i digress. Congdon Curls are like mullets: service in the front, party in the back. (Or put an additional way, consistent curls top top the way up, and also hammer curls top top the method down.)
Side Tri-Rises: Lie down on your side and lift your top body off the floor by pushing off v one arm. Save doing this to exhaustion, and also then move to the other side.Repeat the sequence, and also you"re done!The Shoulders & eight workout is definitely no walk in the park, yet it"s a lot easier than Chest & earlier or Plyo. (Even the P90X Fitness overview acknowledges that Shoulders & eight "might prove slightly much less of a struggle.") If (like me) you"re currently used come going to the gym and cranking the end a bunch that bicep and also tricep moves, your socks are safe. They will not be blown off by Shoulders & Arms.Depending ~ above your specific fitness goals, Shoulders & Arms may be awesome or simply okay. This workout is chock-full of isolation exercises the target simply one muscle or muscle group at a time, therefore if you"re currently fit, trim, and also looking to come to be a super-ripped bodybuilder, Shoulders & arms may assist you develop visually-separated, symmetrical muscles. Yet if your goal is to build mass and functional stamin in the least amount of time, you"ll probably want to focus on workouts featuring compound exercises (like Chest & Back). Byrecruiting an ext motor unitsper exercise, compound moves an ext efficient at raising strength, torching calories and building muscle 보다 isolation moves. They work-related larger groups of muscles at the very same time, providing you much more bang for your buck. (P90X Chest & ago is a perfect instance of compound practice workout.)Personally, I always look forward to Shoulders & eight -- yet mostly since it"s a welcome respite native the full-body beat-downs I receive from the various other P90X workouts.One last thing: Why is Daniel Haas wearingenormous combat boots?