Home » Blog » P90x Shoulders and Arms Workout: Biceps, Triceps & Shoulders Workout Exercises and Complete Schedule

P90x Shoulders and Arms Workout: Biceps, Triceps & Shoulders Workout Exercises and Complete Schedule

3-1- P90x Shoulder and Arms Workout Routine and Schedule

P90x Shoulders and Arms Workout is a workout that appears in the third DVD of the 12 DVD series, P90x.

The main focus of p90x shoulders and arms workout is on p90x biceps triceps shoulders and curves. There are five circuits which each circuit contains one workout for p90x biceps triceps shoulders.

To complete one circuit, you have to go through all three exercises twice. Between each circuit, there will be a stretching break for 30-40 seconds.

The warm-up includes a range of stretching exercises for p90x arm workout, shoulder, and body before starting with 5 circuits containing workouts for p90x biceps triceps shoulder.

For complete information on P90x, check out our p90x workout review and p90x lean schedule.

Glamour Muscle Workout

P90x Shoulder and Arms Workout developed by Tony Horton is called Glamour Muscle Workout.  It is a 45 minutes workout, consisting of five circuits targeting biceps and triceps.

For more muscle related exercises, do checkout p90x muscle confusion and p90x plyometric.

The p90x shoulders and arms workouts in this DVD are very intense for all levels. The exercises like push ups with feet on stability ball can really build up your muscles fast! You will experience many sore joints after the first day but that should not discourage you from continuing through to the end.

There are many other benefits of p90x workout, you can find in the article p90x pros and cons/benefits.

Equipment Required

  • Stability ball and weights (optional)
  • Exercise mat or towel to make floor more comfortable

To read more in detail, check out our article on P90x Equipment List which includes p90x dumbbells and p90x resistance band etc.

Warmup before p90x shoulders and arms Workout

Warmup takes 7 to 9 minutes and involves a range of simple exercises. Those exercises include a p90x Arm workout, Knee Pulls, and more. With these exercises, you will increase blood circulation to your muscles and prepare them for work.

For a complete fitness guide, do checkout p90x nutrition and fitness guide.

Circuit One

P90x Shoulder and Arms Workout

First Circuit includes shoulder presses, two-armed triceps kickbacks, and in and out bicep curls. The exercises are simple as the video guides you through exactly how long to hold each one for.

Alternate Shoulder Press

In this part of p90x shoulders and arms workout alternate shoulder presses can be done with dumbbells or a bar. By alternating the exercise on both sides of your body, you are less likely to experience any joint pain and more importantly, avoid injury!

Two- Armed Triceps Kickbacks

In this part of the p90x shoulders and arms workout, two-armed triceps kickbacks are done with dumbbells. In this exercise, you start by bending your elbow and extending the arm back until it is almost parallel to the ground. The next step is to bend at your elbows again so that they are close together in front of you.

P90x ab ripper x article can also be beneficial for this purpose.

In & Out Bicep Curl

In this part of the p90x shoulders and arms workout, the purpose of these exercises is to stretch biceps muscles on each side before working them out. It also helps warm up for push-ups as well! You can do either a regular or wide grip versions depending on comfort level from a standing position or sitting down.

Stretching Break 30 seconds Circuit One – Complete Circuit Twice Squeeze shoulders together Push arms away from body Extend both arms out to sides Bend at the waist, extending arms out.

Circuit Two

shoulder and arms p90x exercises

This Circuit includes Deep swims Presses, Full Supination Concentration Curls and Chair Dips.

Deep Swimmer’s Press

In this part of p90x shoulders and arms workout, you start with weight in both hands and then extend your arms out to each side. You are making a letter T shape as seen from the front of the body.

Keep elbows high and try not lean forward too much so that we maintain good posture all through our shoulders.

Full Supination Concentration Curls

In this part of p90x shoulders and arms workout target is different parts of the biceps muscles than usual curls do because while doing these exercises, you will be rotating palm 360 degrees at once during every repetition for a full range of motion!

It sounds hard but Tony Horton makes it look easy when he does them himself!

Chair Dips

This part of p90x shoulders and arms workout can be done on any chair or bench where the seat is high enough for your toes to reach the ground. To do this exercise, start by sitting down on a chair and place hands close together in front of you.

Now slowly lower yourself as if you were going to sit back until arms are straightened but don’t! Push off with both feet then repeat – keep doing it till failure

Circuit Three

List of p90x shoulder and Arms exercises

This Circuit includes Upright Rows, Static Arm Curls, and Flip-Grip Twist Triceps Kickbacks.

Upright Rows

One set of this p90x arms and shoulders workout is performed by grabbing the weight at a slight distance from your body and lifting it straight above your head. This p90x arm workout is a combined move that targets the trapezius, deltoids, and biceps muscles.

Static Arm Curls

In this part of the p90x arms and shoulders workout, a person stands with two weights in your hands—one arm at a time. Bend the left hand at a 90° angle and lock it to the ribs, then complete basic bicep curls on the right; follow this by switching so that both static arms are outstretched and you complete four repetitions of these flexes. Repeat for a total of eight.

Flip-Grip Twist Triceps Kickbacks

This part of the p90x arms and shoulders workout can be done with a dumbbell in each hand, lean over at your waist and raise your elbows up to touch the front of your chest. Move back until you’ve stretched as much as possible while keeping both palms facing upward.

Circuit Four

List of p90x exercieses

This Circuit includes Seated Two-Angle Shoulder Flyes, Crouching Cohen Curls, and Lying Down Triceps Extensions.

Seated Two-Angle Shoulder Flyes

Sit in a chair, hold weights in both hands, and lean forward from the waist. Make your palms face up when you open your arms to press together at the sides of your room. Bend down and stand straight again while raising the weights back up horizontally with your arms straight out to either side.

Crouching Cohen Curls

Place your elbows on knee pads, resting your arms above your head. From the back of a chair, step away from it so that you lean against the surface. Bend over and extend both arms over to reach for the floor – making sure that you don’t let those crumbs fall anywhere!

Lying Down Triceps Extensions

Also known as skull crusher, this exercise lies on its back with its backs. The user lets the dumbbell dangle over one side of his head. Then they pull the weight up to touch it to the other temple so that they cross in the center of their forehead.

Circuit Five

p90x exercises list

This Circuit includes In and Out Straight Arm Shoulder Flyes, Congdon Curls, and Side Tri-Raises.

In and Out Straight Arm Shoulder Flyes

Stand with dumbbells in both hands, arms outstretched at the side of your thighs. Raise your arm parallel to the floor for one repetition before raising them up above your head and down again, alternating sides on each ascent.

For flexibility and balance purposes, you can also check p90x yoga.

Congdon Curls

Stand with one foot in front of the other and arms outstretched. With weight on each hand, perform a shoulder curl by bending your arm at the elbow while moving your palms up to face each other, then back to forward so palms are facing down before repeating this motion.

Women can also perform all these exercises, do checkout p90x for women for more details.

Final Remarks

In conclusion, Glamour Muscle Workout DVD has been proven to be very effective in all areas of targeting different muscle groups such as shoulders, triceps, and biceps with minimum equipment and time needed per workout session (45 minutes). All p90x shoulders and arms workouts are intense but they should not discourage you from continuing until the end because that’s when results will show!

You can also check p90x calendar for other p90x programs like p90x legs and back workout and p90x core synergetic.