P90X2 Shoulders and Arms
Shoulders and arms, a workout all guys like doing because, well we’re are obsessed with showing off our guns. This is a phenomenal workout that will leave your arms feeling like jello when you’re finished while getting a pretty good core workout in at the same time.
What you’ll need to do it
- Stability ball or study towel and chair
- Foam roller
- Plyo box or study chair
- Weights or bands
- Water and towel
The warmup
The warmup in this workout is just like all of the other P90X2 workouts so far. Instead of fully going through it like in the other reviews I’ve done so far I’m just going to briefly touch on it.
It starts off with a few stretching moves that utilize a stability ball or, if you are travelling, a towel. Next, the workout moves into foam rolling. This is an amazing tool that rolls out and gets rid of all the kinks and knots in your muscles that build up over time from not exercising and stretching.
Lastly, there’s a few more stretching moves before you get into the exercises.
The exercises!
P90X2 Shoulders and Arms has 3 rounds of 8 exercises each. After you complete the 8 exercises you get a break and then do another round, short break, then another round. This workout does a great job of adding a lot of core work into the exercises by having you do them on one leg or a stability ball. This ends up working all those tiny stabilizer muscles and connective tissues that are neglected in a regular workouts on a machine or having a stable platform(standing on both legs). Here’s a quick video on the exercises first.
Balance Curls – Bicep curls on one leg.
Alternating Arnold Press – Just like a shoulder press but you start with your wrists inward and rotate them as you do the press.
Overhead Tricep Pull – Tricep extensions on a stability ball.
Six Direction Shoulder Fly – Shoulder flys with straight arms while standing on one leg. Use a very light weight on this one as it’s brutal enough with just 5-10 lbs.
Crazy Eight - While isometrically holding a weight in one hand, you are curling with the other arm, while standing on one leg. After you do 8 curls, you switch arms and the leg you are standing on with a total of 4 sets. This ends up being 32 curls and you’re arms never get a break because you’re either curling with one arm or using it to do an isometric hold. As the name implies, this exercise is crazy.
Y – T Press - As you’re laying down a stability ball, you extend your arms out in front of you so your body is in the shape of a Y, bring them back down, and then out to the side to make a T. I only use 5 pounders for a couple reps and then go to zero because this exercise is that difficult.
Rocket Launcher Tricep Kickback – While in a lunge with a very straight back leg, you do tricep kickbacks.
After you do 3 sets of these 8 exercises, you’re done! Ever slept on your arm? That’s about how they’ll feel when you’re finished.
More P90X2 information:
To learn more, check out these other blog posts that I have written on the other workouts in the P90X2 series.
P90X2 Core
P90X2 Plyocide
P90X2 Recovery and Mobility
P90X2 Yoga
P90X2 Overview
If you would like to order the complete P90X2 system, click on the image below. I love it and I’m guessing you will too. If you want more information, don’t hesitate to browse around my site, leave a comment or Contact me.
