Spending hours in the gym is an old concept, because today it’s all about high intensity training. In order to save your time and in the same time to offer you best solution for total workout program, Tony Horton made a revolutionary workout program named P90X.
In his new and innovative exercise concept, he carefully detects main muscle group and sorted them in different videos, 12 DVDs with 12 highly diverse and Intense workouts to be exact.
P90X Shoulders and arms workout is on DVD number 3 with short description that presents a combination of:
- curling and
- fly movements.
This workout is to make you stronger and that mean that it will provide you strength training. For men having good looking strong arms is usually at the top of their ideal body look they want to achieve.
Also because of the fitness and lifestyle trend that strong is the new skinny,
attractive arms are women’s wish too.
Tony Horton calls these exercises “glamour muscles”, simply because they are the ones that define the image of the fit and well-toned body.
P90X Shoulders and Arms
Shoulders and arms P90X comes after Chest and Back and Plyo DVDs. If these are yours first 90 days, you will probably find it a bit challenging. First two DVDs are intense, so this one consider it as a vacation and chance to rest. Because the Shoulders and arms exercise focus strictly on these muscles you can give a rest of your body and also a chance to recover. But not to be confused with relaxing easy poses, just familiar. They will give you strength, define arms and toned shoulders.
5 different sets or circuits
Shoulders & Arms consists of five different sets or circuits, and one set contains three exercises, focusing on three target muscles:
- biceps, and
The important part is that you have to through every set twice. Remember to stretch between each of the five circuits, short stretching for about 30 seconds.
In every P90X workout you start with the standard P90X warmup:
- arm circles,
- leg swings and
- knee pulls.
Warmup is crucial for better performance and to protect your joints as well as muscles. The warm up is 9 minutes long.
Ones you see them, these exercises are familiar and simple, of course, if you know how to perform them. The video is here to help you out to work out properly. This first set is designed of alternating shoulder press, in and out biceps curls and two-armed triceps kickbacks. Each of them are 30 to 60 seconds long.
Alternating Shoulder Presses – While you are standing with your feet in hip-distance apart, you are holding a pair of dumbbells at shoulder-height with your palms facing front. Push one arm up over head and lower, repeat with the other. Alternate for 50 seconds.
In and Out Biceps Curls – With a pair of dumbbells or a resistance band, perform a basic bicep curl with your palms facing up. After that do a side curl by turning your forearms out to the sides. And repeat.
Two-Arm Triceps Kickback – Take a pair of dumbbells in your hands, then bend forward at the waist, while keeping your upper arms parallel to the floor. Than touch the dumbbells to your shoulders, and stretched your arm to kick back the weights. Pay attention to your elbows because they should not move, but your whole arm needs to be horizontal at the top of this exercise. Repeat. Before you move to the next set of exercises you must repeat all three moves.
Deep Swimmer’s Presses – While you are standing with your feet in hip-distance apart grab a dumbbell in each hand and extend the arms alongside your hips. Wave the dumbbells up to your shoulders with an underhand grip. After that, continue to press the weights overhead as you rotate the palms to face forward. Bring the weights back down in the same pattern.
Full Supination Concentration Curls – this move is similar as standard alternating bicep curls. The weight comes to the middle of your chest. Pause the move for a moment at the top of each curl.
Chair Dips – You can use chair or bench. First put your hands on the seat, then extend the legs out as far as you can and use your triceps to raise and lower your body. If you want to increase intensity, keep a leg raised in the air. Repeat this set before moving on.
Stretch your arms and shoulders for 30 seconds before starting this set.
Upright Rows – Holding a pair of dumbbells with straight arms in front of your quads, then lift them up to chin-level, widening your elbows out to the sides. Repeat.
Static Arm Curls – You are standing with a weight in each hand bending your left elbow to 90 degrees and crank out four reps of bicep curls with the other arm. Switch arms and do the same thing on the other side. Repeat this entire sequence.
Flip-Grip Twist Triceps Kickbacks – Hinge forward slightly from your hips and while holding a dumbbell in each hand, bend your elbows up by your torso. Actually, this is regular Two-Arm Triceps Kickback but you must change your wrist position from palms down to palms up and kick the weights back again. Repeat.
Stretch 30 seconds before you do this set.
Seated Two-Angle Shoulder Flyes – From a seated position, perform a standard wide shoulder fly. Bend slightly forward from the waist before doing another fly.
Crouching Cohen Curls – Get in a low crouch with pair of dumbbells placing your elbows just below and on the inside part of your knees. Straighten your arms and start curling.
Lying Down Triceps Extensions – Lay down on the floor with dumbbells in each hand. Keep your upper arms vertical while lowering your forearms towards the sides of your head. Press the weights up, keeping your upper arms and elbows still. Repeat whole set.
Final set is followed by a short cool down with light jogging, jump roping and arm swings.
In and Out Straight Arm Shoulder Flyes – Alternate front and side shoulder flies.
Congdon Curls – Stand with a weight in each hand, arms in front of your thighs with palms facing forward. Curl the weight up to your shoulder and turn the palms to face each other as you lower back down. Before repeating the curl return the palms to forward facing.
Side Tri-Raises – There are no weights for this move. Lie down on your side and lift your upper body off the ground by pushing off with one arm, then switch to the other side. Repeat all and you’re done!