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8/12/2010

5:56 PM

1:00:00

Health

154 lb

Notes

P90X - 03 - Shoulders & Arms

Alternating Shoulder Press (40 lb+) - 15

In and Out Bicep Curls (45 lb) - 15

Two Arm Tricep Kickbacks (32.5 lbs+) - 15

Alternating Shoulder Press (45 lb) - 12

In and Out Bicep Curls (45 lb) - 14

Two Arm Tricep Kickbacks (37.5 lbs) - 12

Deep Swimmer's Press (35 lb) - 15

One Arm Full Supination Concentration Curl (37.5 lb) - 10

Chair Dips - 25

Deep Swimmer's Press (37.5 lb) - 14

One Arm Full Supination Concentration Curl (37.5 lb) - 12

Chair Dips (one leg) - 30

Upright Rows (30 lb) - 16 elbows higher than hands

Static Arm Curls (30 lb) - 16

Flip Grip Twist Kickbacks (25 lb) - 20

Upright Rows (30 lb) - 17

Static Arm Curls (30 lb) - 16

Flip Grip Twist Kickbacks (26.25 lb) - 20

Seated Two Angle Shoulder Flys (12.5 lb) - 16

Crouching Cohen Curl (27.55 lb - lean against wall) - 24

Lying Down Tricep Extensions (35 lb-) - 14

Seated Two Angle Shoulder Flys (12.5 lb) - 24

Crouching Cohen Curl (27.5 lb - lean against wall) - 20

Lying Down Tricep Extensions (30 lb) - 14

Bonus Round:

In and Out Straight Arm Shoulder Flys (15+ lb) - 18

Congdon Curl (35 lb) - 12

Side Tri Rise - 20

In and Out Straight Arm Shoulder Flys (17.5 lb) - 16

Congdon Curl (35 lb) - 12

Side Tri Rise - 20

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