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

(Repeat)

Deep swimmer press

Full supination concentration curls

Chair dips (do your personal max)

(Repeat)

Upright rows

Static arm curls (16 all)

Flip grip twist kickbacks

(Repeat)

Seated shoulder flys (16 all)

Crouching Cohen curls

Lying down tricep extension

(Repeat)

BONUS:

In & out straight arm shoulder flys (16 all)

Congdon curls

Side-Tri-Rise (do your max)

(Repeat)

I’m aware that some of these moves might be a P90x thing, and unfamiliar, but email me if you have any questions.