One Arm Balance Push Ups = 13 Military Style (with Leg Raise) Fly Row Presses = 12 Reps at 10 lbs. It works out some serious pectoral muscles and triceps as auxiliary and practically killed me. And if you start comparing labels, the P90X stuff seems pretty inferior. I’m currently in week 5 of rd 2, and continuing to get results/improvements. After killing myself with all the push-ups, I’m back in familiar territory. Haha I know exactly what you are talking about Joe, first time I did P90X I was all amped up when I got past Phase 1…..Just like you I was thinking I was about to to breeze through Phase 2…then I felt like I got punched in the face Mike Tyson and got put back in my place. These are just like the scarecrows you did previously but your arms are parallel from shoulder to fingers. Extend the arm, then return it to the cocked position. 18.Throw the Bomb. If you have not started P90X yet you do not do this work out for a month so you will be stronger then than you are now) Weighted Circle. This is going to be a long post! I am going to do this workout again later in the week and confirm if it was just as hard. All you do here is do a normal push-up. I’m on my knees. They are called 2-twitch because you use your fast and slow twitch muscles for this exercise. Imagine you are a quarterback and are throwing a bomb (throwing a football as far as you can). P90X Final and This Month's Rotation. Just keep doing what you do. Dumbbell Cross-Body Blows. If you continue to use this site we will assume that you are happy with it. It’s VERY effective and one of her favorites as well. P90X Chest Exercises - All the moves in 2 Minutes! Todd Warren 70,959 views. :p. Interested? 12 reps 10 lbs. Switch hands half way. A triceps exercise, and another favorite of mine. Overhead Tricep Extension [43 sec]: Hold a heavy weight behind your head with both hands, and straighten your arms so that the weight is raised above your head. Need more P90X worksheets? P90X Chest, Shoulders, and Triceps Review Pablo 2013-01-23T11:24:03-05:00. P90X Chest Shoulders and Triceps – Review. Do a push-up, and at the top arch your back for height. This concludes my review on P90X Chest Shoulders and Triceps. Cool off with some ballistic stretching, shaking your arms out, followed by some huggers. Enjoy this workout. This program made me long for the first Phaseâs Chest and Back DVD. This was also done on the Shoulder and Tricep Days, but were called Lying-down Tricep extensions. It’s very cool to watch Tony do his thang. The nutrition plan is designed to help you change your body composition, not just just lose weight. Front to Back Tricep Extensions [1:22 sec]: Stand straight, hip cocked out to one side, elbow pointing at the sky, and lift and lower a weight behind and before your head. The only difference between this and a normal push-up is you have your hands next to your rib cage, versus higher up. I just started phase 2 of P90X, and so, this what I walked into after the recovery week. If we neglect this, we can’t develop the shoulders and the chest as well. I am a firefighter who spent the first 7 years on the job holding a recliner in proper tv viewing position during my down time. Boy, I was wrong. Great, Great Exercise. Ectomorph meaning that I have a small frame and very lean muscle mass, basically a skinny guy in my upperbody. So what did I love about this workout? Most guys, want big arms, did you know that building the triceps gives your arms an overall increase in size? I much prefer the Chest and Back P90X workout, and the Shoulders and Arms workouts over this. The jury is in recess about this exercise. During the chest/shoulders/triceps day of that phase, Tony instructs you to do a modified, above the head triceps extension, called Throw the Bomb. Good job Joe, Keep up the work, drop me a line if you need anything. Throw the Bombs; Plyo Push-Ups; Slow-Mo Throws; Front-to-Back Triceps Extensions; One-Arm Balance Push-Ups; Fly-Row-Presses; Dumbbell Cross-Body Blows; At least with Chest, Shoulders & Triceps, the number of TRX-ready P90X moves is dwarfed by the number of those that aren't particularly susceptible to TRX treatment. No more than 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula®. Mass Phase P90X Chest, Shoulders, and Triceps Modifications ... 18. We all want em, we all focus on it, but most rarely see the kinds of gains they want, but the P90X arm exercises can change all that. It’s big, full of large muscle moves, and will leave you feeling jacked and pumped like nobody’s business at the end of it. ... 3lb weighted arm circles 12 - 7lb throw the bomb 10 clap pushups girly 10 - 7lb slo-mo throw 10 - 5lb front to back tricep extension 10 one arm balance pushup 10 - 7lb fly row press So have fun! P90x worksheets 1. Throw The Bomb = 8 Reps (each side) at 20 lbs. Throw the Bomb. Throw the Bomb - P90x Style! As a result I was having minor back problems and getting flabby. 19.Clap or Plyo Push-Ups. Dumbbell Cross Body Blows Throw the Bomb. ® ⢠P90X Chin-Up Bar (+ Chin-up Max, if you struggle with pull-ups) ⢠Bench or chair WORK shEET ⢠C hEsT & BACK ⢠DI sC 1 R: reps W: weight Get better results and recover faster! All you do here is move your forearm between the up and down position while keeping your arms parallel. Fly-Row-Presses. Lying Tricep Extensions [53 sec]: Lie on your back, weights held above your head, and then lower them to the ground on each side of your head. Then you change that to military push-ups (your hands are close to your sides). From warm-up to cool down. Great, Great Exercise. Then you change your grip to a standard push-up when your hands are at shoulder width. It’s fun and informative reading. (Again, one of Julie’s favorite bootcamp exercises. Not true. I’m actually kinda grateful for that because it’s where I need the most help, and I know it. This is a great bodyweight exercise. This exercise really kicks ass with resistance bands. This was a very cool exercise. This was sort of the odd man out push-up. Side Tri-Rise [1:21 sec]: Lie on your side, legs extended out at a 30 degree angle, and press your hand against the floor to raise your torso off the ground. I find this can place a lot of strain on the shoulder, so I keep this exercise to 10+ repetitions. These are just like standing tricep extensions but you are adding the Front part to the exercise. You do 4 fast push-ups followed by 4 slow-motion push-ups. Self processed fitness missionary and author of most of the ridiculous fitness articles written on Charles Lloyd Fitness.com. If I wasn’t done already then I didn’t express my tiredness in the 2-twitch push-up. Do some chest stretchers, some lateral arm extensions, and then just hang down, holding your elbows, hanging side to side.Then get on hands and knees to do a combination of cat/cow. I could have crawled into the fetal position and started sucking my thumb for comfort. P90X2 Review â Shoulders + Arms + The BOMB. Fly, Row, Press 24. You know the drill by now. Incline Dumbbell Chest Press 20. This is sort of like the Scarecrow and Throw the Bomb put together. Oh boy more Push-ups! If you’ve made it this far you should be in great shape and ready for it, or at least think you are. You get your body into a pike position, with your legs spread open, your butt high in the air and your hands spread out (mind out the gutter). Plange Push-Ups [1:00 min]: Get into the position for a military push-up, and then slide your hands down to your rib-cage. Throw the Bomb [1:08 sec]: Stand in a boxerâs stance, hold a light weight in one hand overhead, and cock it back as if about to throw it. Clap or Plyo Push Ups = 15 (+2 Bonus) Front to Back Tricep Extensions = 12 Reps (each side) at 15 lbs. Do 4 of these with each hand then switch arm. (+5 Bonus Reps at 10 lbs.) The challenges found within are enough to test anybody, even a fitness fanatic, so prepare to push yourself. While foodies can craft this plan into a culinary tour de force, itâs also easy for on-the-go types to throw together three simple squares on the P90X3 plan. Do some shakers, some huggers, some swimmers, and finish it off with some reachers. Slow-Mo Throws 21. I was like what in the hell have i done to myself. And you’re done! There is completely no hassle; there are no other Be sure to point your elbow straight up at the ceiling. I did like this exercise, but would have liked it better if the 2-Twitch Speed Push-up didn’t destroy me. © Copyright 2010-2020 Extreme Fitness Results L.L.C. This was also done in the Shoulders and Arms day. Side Leaning Tricep Extensions [33 sec]: Sit on a chair, lean to one side, and raise a weight so that it’s above your head. You start out with a normal push-up but with one hand on the piece of cardboard you slide out with your hand then push yourself up then slide back in. Throw the Bomb [1:08 sec]: Stand in a boxer’s stance, hold a light weight in one hand overhead, and cock it back as if about to throw it. You stop when you can’t do any more. For being so hard, I am giving it a preemptive 5 Face Charles Award. Flat Dumbbell Chest Press 23. This destroyed me! WORKSHEET WORKSHEET WEEK 1 WEEK 2 WEEK 3 WEEK 9 WEEK 11 WEEK 1 WEEK 2 WEEK 3 WEEK 9 WEEK 11 This routine is ⦠Day 29 of P90X of Chest Shoulders and Triceps was a pretty fun routine with a new crew consisting of Dave (a.k.a. I think I may have done some of these in the past; I used this as a recovery from the Floor Flys. I never thought about doing it. Most guys think the biceps is the only way to add size to your arms. This is the first workout of this program that I’m glad to see it’s over. Weighted Circles + Throw The Bomb. Dumbbell Cross Body Blows = 10 Reps (each side) at 20 lbs.Ending with Ab Ripper X I loved every minute of it. Last week, I started my second âblockâ or phase of P90X. I love this!” – Charles Lloyd. If you want size, pick a heavier weight and do lower reps. No more than 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula®. Your email address will not be published. Place your other hand on your shoulder. Just as the name states, all you do is shuffle side to side on your hands and feet (or you knees, if you suck like me) and do regular push-ups. Imagine you are a quarterback and are throwing a bomb (throwing a football as far as you can). If you have resistance bands they are exactly the same- “These are more commonly called “Skull Crushers.” If you’re using dumbbells while lying down you extend your arms straight up and only using your triceps you bring the weight down to the sides of your face and back up again. I don’t know if I was just tired or what, but for whatever reason, this workout was the hardest for me by a long shot. Then you do a push-up so the crown of your head touches the floor then come back up. Clap or Plyo Push-Ups. Lift them again out to the sides to shoulder height, and then lower them again. I’m now in my second round of P90X doing “doubles” and utilizing a much healthier diet. Sweet review! I didn’t discuss 1 arm push-ups for a reason. Do a push-up, and do the other side. Side to Side Push-Ups [55 sec]: These are traveling push-ups, where each time you go down you cross over to walk back and forth across the floor. Sit on your heels and finish of with your child’s pose. Here, you need a piece of cardboard or something that will slide easily on the floor. Get your P90X work outs today. With the bands you stand up and do the same thing, except you are bringing the bands behind your head. If the thought of One Arm Push-Ups and Plyo Push-Ups doesn’t make you gulp, than you should be applying to be an Army Ranger already. Most guys, want big arms, did you know that building the triceps gives your arms an overall increase in size? Lots of sugar--I also ranked them in terms of calories per gram of protein, and the P90X stuff is higher in calories compared to all the rest. - Duration: 2:23. Floor Flys [1:29 sec]: This push-up requires a sliding surface, either a piece of cardboard or a towel. Pike Press [48 sec]: Go into downward dog, butt in the air, feet on tiptoes, and lower your head to the floor for a push-up. Meaning instead of only going back behind your head, you also go in front of your face. SHOULDERS TRICEps Doing a push-up and throwing yourself off the ground so youâre completely airborne. All you do here is arm circles with as much weight you can for the time allotted. Good job sir! I was pretty much done after this exercise. I will note where. 18 TRICEPS - Throw the Bomb 19 CHEST - Clap or Ptya Push-Ups 20 SHOULDERS - Throws 21 TRICEPS - Front-to-Back Triceps Extensions 22 CHEST - OneâArm Balance Push-Ups 23 SHOULDERS - Fly-Row-Presses 24 TRICEPS - Dumbbell Cross-Body Blows / 13 Warm-LP (8:52) j 24 zo 2-0 R R 20 R 30 Water Break (0:53) -2-0 10 13 16 RIO w w 2-0 10 R IOW R RIO w The Chest, Shoulders & Triceps workout is is my least favorite P90X strength training workout. 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