P-90X: Day 10

Shoulders, Arms, Ab Ripper X is the name of the game today and Im ready to get started. Form is most important for most of these exercises, don’t worry much about the amount of weight. That will come in the second stage of P-90x.

Resting Heart Rate:

56 beats per minute.

Picture:

Day 10 Shoulder and Arms

Day 10 Shoulder and Arms

Warm-Up:

It has been brought to my attention that I am doing an extensive warm-up that are also done as regular work-out exercises. But I don’t mine doing an extensive warm-up, it’s a way of pushing myself a little further. Isn’t that want the “X” in P-90x stands for, that extra juice, that extra squeeze, that extra push. I followed this youtube video;

  1. Sumo Squats  – 1 min

  2. Bird-Dog Push-Up Crunch – 14 reps

  3. Long-Jump Sprint – 10 reps

  4. X-Plyo Push-Up – 16 reps

  5. Dolphin Hop – 15 reps

  6. Cross Reach – 10 reps each side

  7. Lunge-Thrust Press – 20 reps

  8. Uppercut/ Hook/ Kick Combo – 15 reps each side

  9. Rocket-Launcher Kick-Backs – 20 reps each leg (15 lbs)

  10. Brannon Boat – 25 reps

Work-Out:

Starting off with Arms – Tony’s Accelerated Arm;

  1. Tricep Dips – 15 reps each arm

  2. Flip Flop Curls – 13 reps (30 lbs)

  3. Hail To The Chef – 20 reps (25 lbs)

  4. Kneeler Curls – 15 reps (25 lbs)

  5. Rocket Launcher Kickbacks – 25 reps (25 lbs)

 

Now Moving on to Shoulders, I follower Steven Jordan’s Sculpted Shoulders;

  1. Arnold Press – 10 reps

  2. Lateral Raise – 12 reps

  3. Bicep Curl- Lateral Raise – 10 reps

  4. Chair Dips – 12 reps

  5. Bicep Extension – 15 reps

(Repeat each exercise after completing)

 

Next it’s ABS – SIX PACK FAST;

  1. Hip Hop Twist – 8 reps each side (8 lbs)

  2. Sphinx Crunch Hold – 14 reps

  3. Dolphin Hop – 12 reps

  4. C-Y Reach – 14 reps

  5. V Rocker – 15 reps

  6. Speed Bike – 50 reps

Notes:

Hydrate, Hydrate, Hydrate!

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