Guest guest Posted January 30, 2008 Report Share Posted January 30, 2008 What a super fun upper body workout! In spite of Tony's idiotic blurts I really, really enjoyed this one, and it might even be my favorite upper body workout of all! I will list the exercises and what I used below. One excercise, the crouching Cohen curls, almost works the adductors as much as the biceps, which was a nice surprise! It's the lower body but hey, can you have too much help there?The hardest exercise is the last one, where you lay on your side and push your entire body up with the tricep muscle. And I thought dips wre hard! I did 4 on each side the first time around, and ZERO the second time around. What's nice about the P90X kit is that you get worksheets to record your stats, just like you do at the gym with a trainer. Since this was my first time doing Shoulders & Arms I went too light on the first round (there are 4 total, the last one is called a "bonus round" but I figure duh it's there, might as well do it, who wouldn't?) but on the second time I heavied up more. Next time I do this workout I will go heavier overall - I'm used to doing Body Pump / Jari Love type workouts where you do the exercise for an entire song, not just 15 reps, so I often miscalculated.So basically you alternate between shoulders, biceps, and triceps, you do 15 reps of each, then do that whole set again. The warmup and cooldown are very thorough and well thought out. I give Shoulders & Arms an "A" and next time I will do it to my own music and have the cues only to eliminate some of Tony's bantering..Okay , here's what I used! I promise I'll go heavier next time! Each exercise except the very last one is done with a dumbell in each hand. Alternating shoulder presses - 8 lbs dumbells in out bicep curls 8 lbs dumbells (need to try 12's next time) two arm tricep kickbacks 5 lb dumbells (need to start with 8's next time) all this x2 deep swimmer's press (double bicep curls with a shoulder press) 8 lbs alternating bicep curls – 12 lbs tricep dips – 13 with bent knees all this x2 Upright rows – 12's Alternating 4 bicep curls at a time 12's Flip grip tricep kickbacks – 8's all this x2 Seated angle reverse flys 8's Crouching Cohen curls 10's lying down tricep extensions 12's all this x2 front raise alternating with lateral raise 8's Condon curls (regular up, hammer down) 12's side plank tricep pushups 4, then zero the second time all this x2 Quote Link to comment Share on other sites More sharing options...
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