Notes
P90X - 03 - Shoulders & Arms
Alternating Shoulder Press (50 lb+) - 16
In and Out Bicep Curls (50 lb+) - 16
Two Arm Tricep Kickbacks (45 lbs+) - 15
Alternating Shoulder Press (55 lb) - 10
In and Out Bicep Curls (55 lb) - 16
Two Arm Tricep Kickbacks (45 lbs+) - 15
Deep Swimmer's Press (50 lb) - 11
One Arm Full Supination Concentration Curl (50 lb) - 11
Chair Dips - 32
Deep Swimmer's Press (50 lb) - 10
One Arm Full Supination Concentration Curl (50 lb) - 12
Chair Dips - 28
Upright Rows (45 lb) - 16 elbows higher than hands
Static Arm Curls (25 lb) - 16
Flip Grip Twist Kickbacks (35 lb) - 16
Upright Rows (45 lb) - 15 elbows higher than hands
Static Arm Curls (25 lb) - 12
Flip Grip Twist Kickbacks (35 lb) - 12
Seated Two Angle Shoulder Flys (22 lb+) - 16
Crouching Cohen Curl (35 lb+ - lean against wall) - 16
Lying Down Tricep Extensions (35 lb+) - 15
Seated Two Angle Shoulder Flys (22 lb+) - 16
Crouching Cohen Curl (35 lb+ - lean against wall) -20
Lying Down Tricep Extensions (35 lb+) - 16
Bonus Round:
In and Out Straight Arm Shoulder Flys (25 lb-) - 16
Congdon Curl (55 lb) - 10
Side Tri Rise - 22
In and Out Straight Arm Shoulder Flys (22.5 lb) - 16
Congdon Curl (55 lb) - 11
Side Tri Rise - 25