P90X, the intense home fitness training program, includes a variety of routines that target various muscle groups. The arms and shoulders routine in P90X is an intense workout that targets the biceps, triceps and deltoids. The routine is 59 minutes and 53 seconds and should be completed right before the "Ab Ripper X" routine.
Explanation
The arms and shoulders routine consists of five phases. Each phase is made up of three different exercises -- one to target the biceps, one to target the triceps and one to target the shoulders. Each exercise is to be completed for 12 to 15 repetitions at a weight that should be heavy enough to be tiring, but not so heavy that you cannot complete the exercise movements.
Equipment
The arms and shoulders routine is the only routine that uses weights for nearly every single exercise. You should have a wide range of dumbbells to choose from or a dumbbell that has changeable weights. The bicep exercises will require more weight, while the shoulder exercises will require the least amount of weight. If you find that you are struggling to complete the exercises using weights, you can switch out the weights for resistance bands. In addition to the weights or resistance bands, you will need two chairs to complete the dips.
Exercises
There are a total of 15 different exercises in the arms and shoulders routine. The exercises consist of lying down extensions, Crouching-Cohen curls, double angle shoulder flyes, flipping grip twisting kick-backs, the traditional biceps arm curls, standing rows, dips, swim presses, full-supination concentrated curls, double arm kick-backs, in/out arm curls and switching shoulder presses.
Days
There are only five days during which you will complete the arms and shoulders routine in the P90X program. The routine is to be done on the third day of the following weeks -- week 1, week 2, week 3, week 9 and week 11. Although you can do the workout during any time of the day, if you work out in the morning, it will raise your metabolism for the rest of the day, helping you burn more fat.
References
- "P90X Extreme Home Fitness' Fitness Guide"; Beachbody; 2009
- "P90X Worksheet"; Beachbody; 2009
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