Start with palms facing in and arms slightly extended in front of body, creating slight tension in shoulders. While raising dumbbells overhead, turn wrists so palms face out at top of move. Press dumbbells overhead in modified corkscrew motion. Straighten arm to kick back the dumbbell. Bring weights back down and turn forearms out to sides for side curls. Palms out at the bottom to palms facing inward at the top. Standing military press using one arm at a time. Or maby it’s just easier to understand the workout by reading the worksheet if my notes make no sense. Find out what the Shoulders and Arms workout looks like in 90 seconds on the bottom the page. There also a worksheet on todays Workout In case you want to write down the number of reps for next time. Notes: Do 3 exercises then repeat does 3 exercises before you move on to the next 3 exercise. Review: Excellent exercis es to work the arms and shoulders in just one workout. Notes: See what the P90X Chest and Back workout looks like in only 90 seconds: Keep wrists inward, elbows out, and pull weight up towards ceiling. Seated at the edge of chair, lower rib cage onto upper thigh, reaching behind heels. To modify, do NOT go back underneath fence. Move from a Downward Dog position (with wide hands and feet) to an Upward Dog position (the exercise simulates going back and forth underneath a fence). Side lunge, rest elbow on knee, pull weight from floor to waist.
Lift weights from forward foot up to waist, keeping elbows close to sides.įrom push-up position, bring hands together so thumbs and index fingers touch. With one foot forward and bent knees, bend at waist, keeping back flat. If necessary, modify with one foot on chair. If necessary, modify with one foot on chair.Įxtend hands 3 inches wider on each side than standard push-up position. Keeping arms and elbows tight against sides, perform standard push-up movement. Be sure arms are fully extended at bottom position. Pull body up until chin clears bar, and lower body back down. Grasp chin-up bar using wide grip (a few inches wider than shoulder width). Keep back and abs tight and lower straight down a few inches from floor. See what the P90X Chest, shoulders and triceps workout looks like in only 90 seconds:Įquipment: Yes, dumbells only on 3 exercises and somewere to do pull-ups Notes: Watch the video under to see what the exercises looks like Just skip some exercise that requires weights or look up some variations that works with bodyweight.ĭescription: From Tony Horton’s P90X workout program Don’t have weights? Or many your on vacation. Workout: P90X Chest, Shoulders and TricepsĮquipment: Yes, dumbbells or resistance bands and body weight. See what the P90X Chest and Back workout looks like in only 90 seconds: And use the worksheet.Ĩ-12 reps for big muscles 12-15 reps for leaner muscles.īack – Switch Grip Pull-Up (Switch every 2 rep.) Notes: Check out the video below for exercises details in this workout. When you’re done, we guarantee you’ll be your own “gun show”.ĭescription: A lot of curl variations and pull-ups No matter what your goals for this routine, you will achieve them in dramatic fashion – just get ready to do a whole bunch of pulls and curls. While guys will definitely add major size to their favorite mirror muscle, this workout will also do wonders for women who just want to tighten and give definition to their back and upper arms. Review: This program leads to some jaw-dropping biceps, also knows as “guns” in the weight training world. Equipment: Yes, dumbbells or resistance bands
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