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Shoulders and Arms

Part of the P90X Classic, Phase 1, Weeks 1-3 program.

This workout has never been performed.

Description

Applying the same principles as Chest & Back, you'll superset these muscle groups to exhaustion. As you'll be using smaller muscles, this might prove slightly less of a struggle - but that doesn't mean you won't be fully maxed when this workout is said and done. Just be sure to keep your form during the latter part of the routine, when you'll be tempted to cheat your range of motion. Maintaining good form is critical for proper muscular development and preventing injury, so stay strict and get ripped!

Exercise Routine

Missing

Alternating Shoulder Press

Standing military press using one arm at a time. Palms out at the bottom to palms facing inward at the top.

Routine:

Set 1: 15 reps

Missing

In and Out Bicep Curl

Standard curl with palms-up grip. Bring weights back down and turn forearms out to sides for side curls. Bring weights back down. Rotate back and forth.

Routine:

Set 1: 15 reps

Missing

Two-Arm Triceps Kickback

Raise upper arms and keep at 90 degrees. Straighten arm to kick back the dumbbell. Make sure elbows remain stationary.

Routine:

Set 1: 15 reps

Missing

Alternating Shoulder Press

Standing military press using one arm at a time. Palms out at the bottom to palms facing inward at the top.

Routine:

Set 1: 15 reps

Missing

In and Out Bicep Curl

Standard curl with palms-up grip. Bring weights back down and turn forearms out to sides for side curls. Bring weights back down. Rotate back and forth.

Routine:

Set 1: 15 reps

Missing

Two-Arm Triceps Kickback

Raise upper arms and keep at 90 degrees. Straighten arm to kick back the dumbbell. Make sure elbows remain stationary.

Routine:

Set 1: 15 reps

Missing

Deep Swimmer Press

Press dumbbells overhead in modified corkscrew motion. Start with palms in. While raising dumbbells overhead, turn wrists so palms face out at top of move. Mimic move in reverse on way down. To ...

Routine:

Set 1: 15 reps

Missing

Full Supination Concentration Curl

Start with palms facing in and arms slightly extended in front of body, creating slight tension in shoulders. Curl dumbbell and rotate wrists so palms face directly towards shoulder at top of movemen...

Routine:

Set 1: 15 reps

Missing

Chair Dip

Heels on floor, legs straight, hands at side of body and on front of chair, lower body off chair, and lift back up. To intensify: Put feet on chair, and/or alternate leg raise every 5 reps.

Routine:

Set 1: 15 reps

Missing

Deep Swimmer Press

Press dumbbells overhead in modified corkscrew motion. Start with palms in. While raising dumbbells overhead, turn wrists so palms face out at top of move. Mimic move in reverse on way down. To ...

Routine:

Set 1: 15 reps