The P90X workout is an intense 12-week program designed by Tony Horton that's meant to be completed at home. It utilizes a variety of training equipment, including dumbbells. Because of the extensive number of exercises in the P90X program, it's recommended to have a variety of dumbbells that range from very light to very heavy. Those who are stronger are likely to need an even wider range of dumbbells.
Importance of Appropriate Weight
It's essential that you use the appropriate size of dumbbell for each exercise in the P90X program. If the weight you're using is too heavy, you won't be able to complete the assigned number of repetitions or do the exercise for the assigned amount of time. If the weight you're using is too light, you will not adequately overload your muscles and thus not improve your muscular size or strength.
Variety of Dumbbell Exercises for Chest, Back and Legs
A significant number of exercises develop a variety of major muscle groups in the P90X program and require dumbbells. The chest and back workout session will require dumbbells for heavy pants and lawnmowers. While your own body weight may provide enough resistance for some of the exercises in the legs and back workout, those who are stronger will need dumbbells for balanced lunges, calf raise squats, step back lunges, alternating side lunges, dead lift squats, three-way lunge, sneaky lunge and calf raises.
Variety of Dumbbell Exercises for Shoulders, Biceps and Triceps
The shoulders and arms workout needs dumbbells for 13 of the 15 exercises in the routine, including alternating shoulder press, in and out bicep curls, two-arm tricep kickbacks, deep swimmer press, full supination concentration curls, upright rows, static arm curls, flip-grip twist tricep kickbacks, two-angle shoulder flys, crouching cohen curls, lying down tricep extensions, in and out straight-arm shoulder flys and congdon curls. The chest, shoulders and triceps workout, while it utilizes a variety of pushups to target the chest, needs dumbbells for in and out shoulder flys, overhead tricep extensions, y-presses, lying tricep extensions, pour flys, weighted curls, throw the bomb, slow-mo throws, front-to-back tricep extensions, fly row presses and dumbbell cross-body blows. Additional bicep exercises include twenty ones, one-arm cross-body curls, standing bicep curls, one-arm concentration curls, open arms curls, one arm corkscrew curls, hammer curls, in-out hammer curls and strip set curls.
Dumbbell Sizes
Exercises that develop your larger, stronger muscles, such as your back and your legs, will require heavier dumbbells. Depending on your strength levels, you could use 10 to 50-lb dumbbells for the major muscle exercises. Exercises that target your smaller, weaker bicep and tricep muscles will be completed with lighter dumbbells, ranging from 5 to 20-lbs. There are exercises that target even smaller muscles, such as throw the bomb, slow-mo throws and two-angle shoulder flys, that you're likely to need 2.5 to 5-lb. dumbbells for. Those of significant strength should consider purchasing a full set of dumbbells, ranging from 2.5 to 50-lbs, while those of typical strength levels can acquire a set that goes up to 25 or 35 lbs.
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