Day 3 – Shoulders and Arms P90X Workout Plus Ab Ripper X

Shoulders and Arms P90XTo be honest, I was really dreading P90X today because although I felt OK last night after yesterday’s Plyometrics workout, my quads let me know upon waking that they were fried. I wasn’t sure I’d make it through today, since I couldn’t even walk down stairs at work without wincing in agony…

The good news is, I was pleasantly surprised since today’s P90X workout didn’t require engaging my quads (I really would’ve been toast otherwise). Naturally, Tony Horton made sure to leave the lower body alone today after such an ordeal. I did pretty well on Shoulders and Arms, getting a better grasp on what weights to do when, and for how many reps:

Second set in parentheses.

  1. Alternating Shoulder Presses: 10 @ 12 lbs. (10 @ 12 lbs.)
  2. In & Out Bicep Curls: 16 @ 12 lbs. (14 @ 12 lbs.)
  3. Two-Arm Tricep Kickbacks: 10 @ 8 lbs. (12 @ 8 lbs.)
  4. Deep Swimmer’s Presses: 10 @ 12 lbs. (8 @ 12 lbs.)
  5. Full Supination Concentration Curls: 10 @ 12 lbs. (9 @ 12 lbs.)
  6. Chair Dips: 15 (15)
  7. Upright Rows: 10 @ 12 lbs. (10 @ 12 lbs.)
  8. Static Arm Curls: 8 @ 8 lbs. (8 @ 8 lbs.)
  9. Flip-Grip Twist Tricep Kickbacks: 10 @ 8 lbs. (8 @ 8 lbs.)
  10. Two-Angle Shoulder Flys: 10 @ 8 lbs. (8 @ 9 lbs.)
  11. Crouching Cohen Curls: 8 @ 9 lbs. (10 @ 9 lbs.)
  12. Lying-Down Tricep Extensions: 10 @ 9 lbs. (8 @ 12 lbs.)

I also noticed a lot of improvement in the abs department versus my dismal day 1 Ab Ripper X workout, though I did have to follow Chest and Back that day. My form was much, much better, and I was able to pull off every rep for every move. This is partly because I was more realistic about pacing myself and not thinking I had to keep up with the graduates in the video.

I was definitely encouraged by my overall performance today, and honestly surprised myself on Shoulders and Arms. I’m expecting to do even better on Ab Ripper X when we meet again in two days. Looking forward to Yoga X tomorrow, so I’d better rest these quads…

Related P90X posts:

  1. P90X Shoulders, Arms, and Ab Ripper X Workout – Day 17
  2. Shoulders and Arms P90X Video – Day 10 Results
  3. P90X Shoulders, Arms, and Ab Ripper X – Day 3
  4. P90X Week 2 – Day 10 Arms, Shoulders, and Ab Ripper X Workout Review
  5. Shoulders, Arms, and Ab Ripper X Results – Day 17 P90X Review

One Comment to “Day 3 – Shoulders and Arms P90X Workout Plus Ab Ripper X”

  1. Zach 21 May 2010 at 12:39 pm

    There’s no doubt about it, plyo is brutal. I’m still hobbling around a bit after this week’s P90X plyometrics extravaganza.

    Sounds like you had a great shoulders and arms workout, and the fact that you’re already seeing improvements with Ab Ripper X is definitely impressive!


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