P90X Shoulders & Arms
This disc is a rotation of shoulder, bicep and tricep moves. You do each cycle twice.
You can choose between 8 to 10 reps (to build mass) or 12 to 15 reps (for a leaner look). Tony Horton’s words, not mine.
Alternating Shoulder Press
In and out bicep curls (all do 16)
2 arm tricep kickbacks
Deep swimmer press
Full supination concentration curls
Chair dips (do your personal max)
Static arm curls (16 all)
Flip grip twist kickbacks
Seated shoulder flys (16 all)
Crouching Cohen curls
Lying down tricep extension
In & out straight arm shoulder flys (16 all)
Side-Tri-Rise (do your max)
I’m aware that some of these moves might be a P90x thing, and unfamiliar, but email me if you have any questions.