P90X Workout – Shoulders And Arms
© Tim Pannell Photography
My favorite P90X workout after over a year is still, hands down the Shoulders and Arms Workout. I’ve added over an inch of muscle to both of my arms and am much stronger because of it.
I’ve had a problem a couple of times over the last year when my elbow joints gave me problems with soreness. I used to think that the soreness in my right elbow was from racquetball, but once I started experiencing the same pain in my left elbow I assumed that it was from using too much weight in several of the P90X exercises.
I think the main culprit for my problem was using too much weight while doing the “in and out bicep curl” exercise. After the last several months of holding off on my workouts until I was fully healed I decided to take it easier on my arms, especially when it concerned the “in and out” exercise.
I think it was the wise thing to do. Since getting back on track with my P90X workout schedule over the last month, my elbows are just fine. I prefer to have my muscles sore and not my joints. I’ll be fine as long as I keep things under control.
I figured out my limits the last go around, this time I’m gonna be sure to not overdo it. I still have to push myself so I get the benefits from the P90X workouts, just not over the line.
Although I have to be careful with the bicep exercises it seems that I can just pile on the weight when it comes to my triceps. The “Flip Grip Twist” exercise is my favorite and now that I’m up to 25 lb. dumbbells with that workout I’m really pleased with the results.
If you’re looking to build up your arms, you can’t go wrong with “Shoulders and Arms.” You should see some results within the first couple of weeks.
Of all the P90X workouts the only one that I still hate to this day is the Yoga X….I just don’t think it flows very well, but for me….the P90X Workout – Shoulders and Arms more than makes up for it.
P90X Workout Schedule
© Tim Pannell Photography
The P90X workout schedule is pretty ambitious.
I’ve had quite a few people ask me over the last several weeks what the actual P90X schedule is.
For any of you wondering about that….this post should explain it……….here goes:
There are a total of 12 DVDs that make up the P90X Exercise series.
The basic P90X schedule is broken up into 11 dvd routines plus an additional 12th dvd that focuses on your abs, called Ab Ripper-X.
DVD #1 – Chest & Back
DVD #2 - Plyometrics
DVD #3 – Shoulders & Arms
DVD #4 – Yoga X
DVD #5 – Legs & Back
DVD #6 – Kenpo X
DVD #7 – X Stretch
DVD #8 – Core Synergistics
DVD #9 – Chest, Shoulders & Triceps
DVD #10 – Back & Biceps
DVD #11 – Cardio X
DVD #12 – Ab Ripper X
There is also a “How to Bring It” Instructional DVD included with your P90X Workout Schedule which gives you an overview of the entire set of P90X exercises.
Here’s what the classic P90x workout schedule looks like:
P90X Workout Schedule for Weeks #1, #2, and #3:
Day 1 – Chest and Back, plus Ab Ripper X
Day 2 – Plyometrics
Day 3 – Shoulders & Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Weeks #4, #8 and #13 of the P90X workout schedule are designed as recovery weeks.
P90x Workout Schedule for Week #4:
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
P90X Workout Plan for Weeks #5, #6 and #7:
Day 1 – Chest, Shoulders and Triceps, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Back and Biceps, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
P90x Workout Schedule for Week #8 (Recovery Phase):
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
P90X Workout Schedule for Week #9 and Week #11:
Day 1 – Chest and Back, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Shoulders and Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 Rest or X Stretch
P90X Workout for Week#10 and Week #12:
Day 1 – Chest, Shoulders and Triceps, Ab Ripper X
Day 2- Plyometrics
Day 3 – Back and Biceps, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
P90X Workout Schedule for Week #13 (Final Week):
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
The basic P90X Workout Schedule has you working out 6 days a week for 13 weeks from 1 to 1 1/2 hours each session.
It is a great set of workouts and I highly recommend sticking to the schedule if at all possible.
Good luck!
BRING IT!
P90X – Still Plugging Along
© Tim Pannell Photography
Well, I’m still plugging along with my P90X workouts.
My wife and I just got back from a 5 day photo shoot in Arizona last week.
We didn’t work out at all the last 5 days, with the exception of the running around we were doing for the shoot.
We started back up today with P90X Chest and Back.
It always feels great to get back into the P90X routine.
The 5 days off was actually kind of nice.
My left elbow has been extremely sore lately – it feels like “tennis elbow”.
This 5 days gave it a little time to heal up.
Today the elbow wasn’t nearly as painful as last week.
I’m not exactly sure what the pain was caused by.
No obvious injury or “aha” moment. It’s just been sore for a couple of weeks.
It’s not the muscle, but the joint.
In any case, progress is being made.
All 3 of us are seeing improvement in our ability to perform all the exercises, especially the ones that give us the most trouble.
Diamond push ups and divebomber push ups in particular.
When I first started doing P90X last year I couldn’t do a single diamond push up. Not one.
I was just a useless fat blob.
Today I did 2 sets of 25 diamond push ups. Not a bad improvement.
Now I’m a usefull, fat blob.
My wife, sister in law and I have been doing P90X for almost 2 months now, so it has become what I would call a routine.
We’ve had 2 periods during that time where we missed 5 days.
We’ve gotten right back into the swing of things after those down times.
Having the workout partners has helped make it much easier for me to start back up after periods where I just can’t do the workouts because of work or travel.
If you’re struggling with consistancy try and find someone to do the P90X exercises with.
Trust me…….it’ll work.
P90X Review – 2 Weeks and Counting
© Tim Pannell Photography
Here’s my latest review of the P90X workout program.
P90X is a tough set of workouts. No sissies allowed.
Our family recently moved from Arizona to Utah and during the 4 month process I wasn’t able to work out consistently.
I had several good weeks, but also some really bad ones as we had to leave the house as many as 30 times a week as prospective buyers would tour our home.
It was a pretty stressful time in our lives and frustrating at times to say the least.
Now that we’re in Utah and settling down I tried to create a situation that would help keep me on track with my workouts.
I believed that if I could get a partner or 2 to workout with me I’d be less likely to talk myself out of working out occasionally.
My main goal this time around is to be consistent.
My wife, my sister in law and I started our P90X workouts 2 weeks ago today.
In the last 2 weeks I’ve only missed a total of 3 days.
I am noticeably stronger even though I still have a long way to go.
2 days ago we did the P90X Shoulders and Arms workout.
I think the next time I do this workout I will need to add 5 pounds to my dumbbells as each exercise was much easier than the previous time I did the Shoulders and Arms workout.
Yesterday we did the P90X Chest and Back workout.
We finally figured out how to hook up the bands here at the new house.
There’s a loft above the family room where we work out and we just loop the workout bands through the hand rails.
It took us a while to figure that out, but fortunately we did. This enables us to fully participate in all of the P90X workouts.
Today we did the P90X Core Synergistics workout and enjoyed it a lot.
There are a couple of exercises on the core synergistics disc that are a real struggle for me.
Sphinx push ups and the plank to Chatarunga exercises just kill me. I know if I stick with it I’ll get better at them both.
Tony Horton is really good at insisting that the proper form is more important than the overall number you do.
I made some progress with my flexibility which was also nice to see.
I’m able to do more and more push ups with each successive workout.
I’m finally getting over this cold/flu I’ve had for the last month. Breathing has been a struggle for most of that time, but it’s getting better.
I still struggle with the more aerobic exercises because of that coupled with the higher elevation here, but I’m at least making progress.
I’m pleased with how much easier it is to workout everyday now that I have 2 partners keeping me going.
I think this will lead to even better results in the coming months than I’ve experienced in the past.
