Notes
P90X - 03 - Shoulders & Arms
Alternating Shoulder Press (40 lb) - 12
In and Out Bicep Curls (40 lb) - 16
Two Arm Tricep Kickbacks (30 lbs) - 16
Alternating Shoulder Press (40 lb) - 11
In and Out Bicep Curls (40 lb-) - 16
Two Arm Tricep Kickbacks (30 lbs) - 16
Deep Swimmer's Press (30 lb) - 10
One Arm Full Supination Concentration Curl (30 lb) - 10
Chair Dips - 25
Deep Swimmer's Press (30 lb) - 11
One Arm Full Supination Concentration Curl (30 lb) - 12
Chair Dips - 20
Upright Rows (25 lb) - 14 elbows higher than hands
Static Arm Curls (25 lb) - 16
Flip Grip Twist Kickbacks (25 lb) - 19
Upright Rows (25 lb) - 14
Static Arm Curls (22.5 lb) - 16
Flip Grip Twist Kickbacks (22.5 lb) - 15
Seated Two Angle Shoulder Flys (12.5 lb+) - 16
Crouching Cohen Curl (20 lb - lean against wall) - 16
Lying Down Tricep Extensions (20 lb+) - 17
Seated Two Angle Shoulder Flys (12.5 lb+) - 16
Crouching Cohen Curl (20 lb - lean against wall) -21
Lying Down Tricep Extensions (20 lb+) - 19
Bonus Round:
In and Out Straight Arm Shoulder Flys (16 lb) - 16
Congdon Curl (25 lb) - 14
Side Tri Rise - 16
In and Out Straight Arm Shoulder Flys (16 lb) - 18
Congdon Curl (25 lb) - 13
Side Tri Rise - 20