P90x shoulders and arms

nach jeffengel

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Zusammenfassung

  • event_availableJanuary 25th, 2017
  • schedule53 minutes
  • equalizer41 sets,  743 reps
  • fitness_center50225 lbs

1. Alternating Shoulder press

  • Set 1: 10 x 60 lbs
  • Set 2: 10 x 60 lbs

Total: 1200 lbs

2. In & out Bicep curls

  • Set 1: 16 x 60 lbs
  • Set 2: 16 x 60 lbs

Total: 1920 lbs

3. Triceps Kickback with Dumbbell

  • Set 1: 10 x 70 lbs
  • Set 2: 10 x 70 lbs

Total: 1400 lbs

4. Swimmers Press

  • Set 1: 10 x 60 lbs
  • Set 2: 10 x 50 lbs

Total: 1100 lbs

5. Twisting bicep curls

  • Set 1: 10 x 70 lbs
  • Set 2: 10 x 70 lbs

Total: 1400 lbs

6. Chair dips

  • Set 1: 40 x 75 lbs
  • Set 2: 30 x 75 lbs

Total: 5250 lbs

7. Upright rows

  • Set 1: 10 x 60 lbs
  • Set 2: 10 x 60 lbs

Total: 1200 lbs

8. Static arm bicepcurls

  • Set 1: 16 x 60 lbs
  • Set 2: 16 x 60 lbs

Total: 1920 lbs

9. Flip grip tricep kickbacks

  • Set 1: 10 x 60 lbs
  • Set 2: 10 x 60 lbs

Total: 1200 lbs

10. Seated Shoulder flys

  • Set 1: 16 x 50 lbs

Total: 800 lbs

11. Crouching curls

  • Set 1: 10 x 70 lbs
  • Set 2: 12 x 60 lbs

Total: 1420 lbs

12. Lying Triceps Extension with Dumbbells

  • Set 1: 10 x 70 lbs
  • Set 2: 12 x 60 lbs

Total: 1420 lbs

13. In & out shoulder raise

  • Set 1: 16 x 30 lbs
  • Set 2: 16 x 20 lbs

Total: 800 lbs

14. Congdon curls

  • Set 1: 12 x 60 lbs
  • Set 2: 0 x 0 lbs

Total: 720 lbs

15. Side tri rise

  • Set 1: 20 x 70 lbs
  • Set 2: 20 x 70 lbs
  • Set 3: 20 x 70 lbs
  • Set 4: 20 x 70 lbs

Total: 5600 lbs

16. Abs

  • Set 1: 25 x 75 lbs
  • Set 2: 25 x 75 lbs
  • Set 3: 25 x 75 lbs
  • Set 4: 25 x 75 lbs
  • Set 5: 25 x 75 lbs
  • Set 6: 50 x 75 lbs
  • Set 7: 50 x 75 lbs
  • Set 8: 25 x 75 lbs
  • Set 9: 25 x 75 lbs
  • Set 10: 30 x 75 lbs

Total: 22875 lbs