The P90X arms and shoulders workout consists of four sets, each set being made up of three different exercises. Each of the four sets needs to be completed twice, with the entire routine lasting for nearly an hour. In each set there is one shoulder exercise, one tricep exercise and one bicep exercise. All of the exercises can be completed with either resistance bands or dumbbells, with the exception of the dips which require two chairs.
The very first exercise in the arms and shoulders routine is the alternating shoulder press. To perform the alternating shoulder press, hold two dumbbells at shoulder level with your palms facing outward. Lift one dumbbell at a time, ending with your palm facing inward once your arm is outstretched. The second exercise, the in and out bicep curl, is similar to the first exercise. Begin by holding two dumbbells at waist level with your palms facing inward. Curl the dumbbell up to your shoulder and twist the weight so that your palm is facing upward. Lower the weight to the initial position to complete one repetition. To perform the third exercise, the two-arm triceps kickback, grip two weights out at arms length in front of you with your palms facing inward. Extend both arms behind you and then bring them back to complete one rep. Each exercise should be repeated 12 to 15 times.
The second set consists of the deep swim press, the full supination concentration curl and chair dips. To complete the first exercise, start with the dumbbells at waist level, curl them up to your shoulders and then extend them as high as you can over your shoulders. For the full supination curl, lift a dumbbell from waist-level to shoulder-level as slowly as you can, rotating your wrists during the exercise so that your palms face in at the bottom position and then up at the top position. For the chair dips, balance yourself on two chairs using your hands, lower yourself and then lift yourself up again. As with the previous set, each exercise is to be completed for 12 to 15 repetitions.
The third set consists of upright rows, static arm curls and flip-grip twist triceps kickbacks. For the upright rows, lift two dumbbells from your thighs to just below your chin. Static arm curls are regular curls in which you lift a dumbbell from your waist to your shoulder. The flip-grip twist triceps kickback is similar to the two-arm triceps kickback, but you end up with your palms facing the sky so that you are twisting your arms throughout the exercise. Again, every exercise is to be done for 12 to 15 repetitions.
The fourth and final set is made up of two-angle shoulder flys, crouching Cohen curls and lying-down tricep extensions. To perform the two-angle shoulder flys, begin with two dumbbells at waist level, then with your arms extended, raise them up to your shoulders. Lower them, leaning forward so that your lower rib cage touches your upper thigh and then repeat the exercise. The crouching Cohen curls is a normal curl done from a crouching position with your elbow on the inside of your knee. The final exercise in the arms and shoulders workout is the lying-down triceps extension. Lie on your back and bring up two dumbbells just above your head. Extend your arms backwards so that the dumbbells nearly touch the floor, then bring them back up to complete one rep. Repeat all three exercises in the set 12 to 15 times.