If you want a 25% discount sign-up as  a “Coach” and spread the word! 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. This was an unbelievable workout. Get your P90X work outs today. I thought after phase 1, that I was ready to crush this DVD. I am not really a writer, but a workout fiend who happens to have a blog. But this one . Same as DVD. Do P90X Chest, Shoulders, & Triceps. 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. Raise them back up to a straight arm, and keep your elbows in place. These are the exact same thing. If you choose the right weight, it will seriously burn after a few seconds. All you do here is move your forearm between the up and down position while keeping your arms parallel. Throw The Bomb = 10 Reps (each side) at 20 lbs. After you come out of that, you do a side lateral raise. They are called 2-twitch because you use your fast and slow twitch muscles for this exercise. Hold a light weight you’re your head, and elevate it back as if about to throw it. This is just a fancy name for doing 4 different exercises and combining them into one. Lift them stiff arm before you to shoulder height, then lower then. There is completely no hassle; there are no other Here are the strength changes over the last 90 days of P90X. Need more P90X worksheets? You start out with a normal wide “grip” push-up, but as the exercise name states, you do it in slow motion. (Julie actually did these in her boot camp class last week and had a few people wanting to do the same thing!!). An Independent Team Beachbody Coach, P90X Chest, Shoulders, and Triceps Review. It works out some serious pectoral muscles and triceps as auxiliary and practically killed me. I just had to throw “the BOMB” in there, I loved my workout this morning. Great resource. I find this can place a lot of strain on the shoulder, so I keep this exercise to 10+ repetitions. This is sort of like the Scarecrow and Throw the Bomb put together. So yeah! Then you change that to military push-ups (your hands are close to your sides). Then you jog with knees wide, then heels to butt. Throw the Bomb Clap or Plyo Push Ups Slow Mo Throws Front to Back Triceps Extensions One Arm Balance Push Ups Fly … The only difference is you’re not using a football – you are using a weight. “Lose your weights because you don’t need these. Dumbbell Cross Body Blows = 10 Reps (each side) at 20 lbs.Ending with Ab Ripper X The amount of push-ups required are over the top. Then you change your grip to a standard push-up when your hands are at shoulder width. 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. Use your arm that is off the ground to place is on the ground in front of your chest or wherever is comfortable, and then uses your arms that are already on the ground to grab your shoulder. “Davey”), Phil, and Laura (an older woman who survived P90X with her daughter; no her daughter is not on any of the instructional DVD’s). The single mission of this website is very simple: Get You In Shape. Overview: This workout is extreme. I think I may have done some of these in the past; I used this as a recovery from the Floor Flys. (+5 Bonus Reps at 10 lbs.) Doing a push-up and throwing yourself off the ground so you’re completely airborne. I’m currently in week 5 of rd 2, and continuing to get results/improvements. Enjoy this workout. 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. Dumbbell Cross Body Blows The Dumbbell fly, the upright row, the overhead dumbbell press, then the reverse curl. To make it harder, raise a leg. The stretches begin with some head rolls of various kinds, and then some shoulder rolls, both forward and back. No more than 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula®. Dumbbell Cross-Body Blows. Then you do a push-up so the crown of your head touches the floor then come back up. 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. Dumbbell Cross Body Blows [57 sec]: Lie on your back and throw punches at the sky with weights in your hands. Good job Joe, Keep up the work, drop me a line if you need anything. Incline Dumbbell Chest Press - Dumbbell chest press with torso at an inclined angle on the bench. Oh boy more Push-ups! Flat Dumbbell Chest Press 23. Meaning instead of only going back behind your head, you also go in front of your face. Do this workout and over 100,000 other workouts in Workout Trainer for iOS & Android by Skimble. I did like this exercise, but would have liked it better if the 2-Twitch Speed Push-up didn’t destroy me. This is where the resistance bands really show their superiority, the more you throw out the harder the resistance. The Plyo version is doing a push-up but throwing yourself off the ground so you’re completely airborne. Mass Phase P90X Chest, Shoulders, and Triceps Modifications ... 18. Throw the Bomb - 1-arm, overhead triceps extension, while standing. Great, Great Exercise. Slow Motion 3 in 1 Push-Up [2:23 sec]: Start with 3 slow push-ups, hands wide, following Tony’s count, and then do another set with hands at regular width. Your blog is informative and interesting. If you’ve made it this far you should be in great shape and ready for it, or at least think you are. The GUNZ!!!! this was THE one. Post was not sent - check your email addresses! Throw the Bomb 12 reps 5 lbs. The warm up for this workout is about 8:45 minutes, and kicks off with high knees, and then transition into jogging on the spot. If you want size, pick a heavier weight and do lower reps. Front-to-Back Triceps Extension. Place your other hand on your shoulder. I’ll be checking in regularly. SHOULDERS TRICEps 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 … Thank you for the info/guidance. 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). These are just like the scarecrows you did previously but your arms are parallel from shoulder to fingers. As a result I was having minor back problems and getting flabby. Throw the Bomb 19. Clap or Plyo Push-Ups [29 sec]: Do a push-up with enough spring that you come off the ground and clap your hands, or come off the ground altogether. (Again, one of Julie’s favorite bootcamp exercises. That said, the fifth week started out with a real bang with the P90X Chest, Shoulders and Triceps program. Not true. It’s fun and informative reading. My  personal favorites are all the interesting variations on tricep exercises; from Throw The Bomb to Side Tri Rise, you’ll be pushing and punishing your triceps every which way. In earlier article I have mentioned my body is a endomorph / ectomorph split. Triceps, Shoulders, Arms, Abs - Duration: 0:38. 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. Need more P90X worksheets? You know the drill by now. All you do here is do a normal push-up. Good job sir! P90X, on the other hand, is designed with a different purpose. The slow twitch is exactly the same as the slow-motion push-ups you did earlier. 18 TRICEPS - Throw the Bomb 19 CHEST - Clap or "Iyo Push-Ups 20 SHOULDERS - Slo-Ma Throws 21 TRICEPS - Front-to-Back Triceps Extensions 22 CHEST - One-Arm Balance Push-Ups 23 SHOULDERS - Fly-Row-Presses 24 TRICEPS - Dumbbell Cross-Body Blows R 01 RT3 10 WORKSHEET CHEST, SHOULDERS, c Warm-Up (8 13 17 10 w & TRICEPS .52) DISC 9 (.ð R Is Zo … This is probably because of my ectomorph upperbody. 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. Go get it in my Beachbody web store. It’s a great resource and I genuinely value it. This is just a straight up no-frills shoulder fly. Higher reps. Julie and I outlined this in bench Tricep Dips here as we do everything else heels butt. Twitch muscles for this exercise them again out to the sides to shoulder height, then 4 seconds back-up my... 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