Tony Horton says this workout works the "glamour muscles." The reason being is that these are the muscles that show when you're wearing a tank top. I like this workout a lot because when I first did p90x, this is the workout that made me realize I just might be able to complete this thing. I also like to do this workout before I go to the beach.
Shoulders and arms is pretty straightforward. 5 sets of 3 different exercises targeting your shoulders, then your biceps, then triceps. This video clocks in at about an hour.
First set:
*Alternating Shoulder Presses
*In and Out Bicep Curls
*Two Arm Tricep Kickbacks
Second Set:
*Deep Swimmer's Presses
*Full Supination Concentration Curls
*Chair Dips
Third Set:
*Upright Rows
*Static Arm Curls
*Flip Grip Twist Tricep Kickbacks
Fourth Set:
*Seated Two-Angle Shoulder Flies
*Crouching Cohen Curls
*Lying Down Triceps Extensions
Fifth Set: (Bonus!)
*In and Out Straight Arm Shoulder Flies
*Congdon Curls
*Side Tri Rises
I didn't have any pain in my arms from doing Chest and Back and Level I Drills back to back, so all systems were go. My weight of choice was my dumbells with 10 pounds on them. I was feeling a bit eager though, so I did the first move using 20 pounds. After only getting to 6 reps, I moved down. Nothing more humbling than having weight almost land on your head.
The rest of the video went pretty smoothly. I kept my reps between 8-10 for most of the moves with weights. For some reason I don't keep track of my progress on this routine because I just make sure that I feel the burn out of it.
Well, since I don't have much to say about Shoulder and Arms, might as well talk about ab ripper X.
Ab Ripper X
Ab ripper X (ARX) is a 16 minute, 339(349) rep routine that targets your abs without doing traditional crunches and situps. Out of all the routines you do in p90x, this is the one you'll do the most (and might hate the most).
Ab Ripper X consists of the following moves:
*In and Outs - from a sit down position, move your legs in and out
*Forward Bicycles - Still sitting, cycle forward
*Reverse Bicycles - Still sitting, cycle backward
*Crunchy Frog - Same as in and out except you fake hug your legs going in and put your arms out going out
*Cross Leg or Wide Leg Situps - a situp with your legs crossed or spread out in a V
*Fifer Scissors - isolate one leg in the air and the other just off the ground while lying down. Worst. Move. Ever.
*Hip Rock and Raise - Lie down, shape your legs into a diamond, and do a leg raise. Your lower body rises when your legs are perpendicular to the ground.
*Pulse Ups - Put your legs together in the air and raise your lower body off the ground.
*V-up Roll ups - Do a situp, then your legs raise as your body goes down, then raise your upper body when your legs are around 45 degrees
*Oblique V-ups - Lie on one side at about 30 degrees to the ground. Raise your legs and upper body to try to form a V
*Leg Climbers - Climb your leg
*Mason Twists - Pretend that you're rowing a kayak except your legs are off the ground
I'm not a big fan of ab ripper x because of the amount of times I've had to listen to the commentary over and over. The moves are alright, but after a while it becomes monotonous. Not sure if I need to improve my form on some of the moves, but my hip flexors tend to feel a bit more worked out than my abdominal area. Gotta do what you gotta do though.
Stay powerful everyone (and amazing)
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