P90X Chest, Shoulders and Tri's Overview

This one crushes me every time. My arms are done by the time I get to the last set of pushups. The workout time is about an hour. It moves quickly. The Plyo and one-arm push-ups are tough, but there are ways to modify them. As far as the weight to use, use the weight that allows for 8-10 reps(size) or 12-15 reps(lean). For both, the last 3 reps should be tough.

The Exercises:

1) Slow Motion Pushups
2) In and Out Shoulder Fly
3) Chair Dips
4) Plange Pushups
5) Pike
6) Side Triceps Rise
7) Floor Flys Push-ups
8) Scarecrows
9) Overhead Tricep Extensions
10) Two speed Pushups (4 fast, 3 slow)
11) Y Shoulder Press
12) Lying Triceps Extension
13) Side to Side Pushup
14) Pour Flys for Shoulders
15) Tricep Extensions
16) One Arm Pushups
17) Weighted Shoulder Circles
18) Throw the Bomb
19) Plyo or Clap Pushups
20) Slow Mo Throw
21) Tricep Extension
22) One Arm Balance Pushups
23) Fly Row Press
24) Dumbell Cross Body Blows


In good health,
Joe