The Shoulders & Arms workout of P90X is done on the following weeks and you will need; Weights or Resistance Bands, Chair, Wall and as always a towel, water, something to write with and your guide sheets.

Classic Program
Day 3 for Weeks 1, 2, 3, 9, 11

Doubles Program
Day 3 for weeks 1, 2, 3, 9, 11, which is the only session of the day.

Lean Program
Day 3 for weeks 1, 2, 3, 9, 11

The Shoulders & Arms workout is to be followed up by the Ab Ripper X workout on all of the above.

1- Alternating Shoulder Press
2- In & Out Bicep Curl
3- Two-Arm Triceps Kickback
4- Alternating Shoulder Press
5- In & Out Bicep Curl
6- Two-Arm Triceps Kickback
30 second break
7- Deep Swimmers Press
8- Full Supination Concentration Curl
9- Chair Dip
10- Deep Swimmers Press
11- Full Supination Concentration Curl
12- Chair Dip
30 second break
13- Upright Row
14- Static Arm Curl
15- Flip Grip Twist Triceps Kickback
16- Upright Row
17- Static Arm Curl
18- Flip Grip Twist Triceps Kickback
30 second break
19- Seated Two Angel Shoulder Fly -16 reps
20- Crouching Cohen Curl
21- Lying Down Triceps Extension
22- Seated Two Angel Shoulder Fly -16 reps
23- Crouching Cohen Curl
24- Lying Down Triceps Extension
30 second break
25- In & Out Straight Arm Shoulder Fly
26- Congdon Curl
27- Side Tri-Rise
28- In & Out Straight Arm Shoulder Fly
29- Congdon Curl
30- Side Tri-Rise