P90X Review Day 3, Shoulders and Arms


Finally – a P90X workout that didn’t leave me wanting to curl up into the fetal position and cry for Momma! That being said, the P90X® Shoulder and Arm routine is no joke, and is every bit as effective as every other P90X workout that I have been through.

The set up of this workout is geared more towards working the targeted areas in short, 2-round bursts, rather than the longer sustained sets of exercises in some of the other workouts. The Shoulder and Arm routine is broken down into five 3-set sections, with each set containing an exercise for your shoulders, your biceps, and your triceps. What really rocks, however, is that many of the movements target more than one muscle group, and that extra bit of intensity makes a huge difference compared to doing more standard exercises.

Also, even though I have spent years pouring over training manuals, programs, and exercise literature, I was pleasantly surprised to see several very effective exercises in this routine that I had never seen before, including a great body weight exercise for the triceps.

In addition, although this was a great workout for the shoulders and the arms, since it wasn’t quite as intense as some of the other P90X workouts, they picked a good time to slip in another Ab Ripper X routine which was done after the arm and shoulder workout. You can click on through to check out the review of Ab Ripper X that I did after the Day 1 workout.

Exercises during this workout include: Alternating Shoulder Press, In & Out Bicep Curls, Two-arm Tricep Kickbacks, Deep Swimmer’s Press, Full Supination Concentration Curls, Chair Dips, Upright Rows, Static Arm Curls, Flip-Grip Twist Tricep Kickbacks, Two-angle Shoulder Flyes, Crouching Cohen Curls, Lying-down Tricep Extensions, In & Out Straight-arm Shoulder Flyes, Congdon Curls, and Side Tri-Rises


As I stated in the beginning, this workout isn’t as intense as some of the other workouts, but that is by design so that you can focus on working the muscles that this workout targets.

Don’t be fooled by the fact that you aren’t gasping for air like you were doing the Plyometrics workout. You’ll still work up a great sweat, but breathing hard is not the goal of this workout – pounding on your biceps, triceps, and shoulders is.

If you stay focused on the goal of this workout and use truly challenging weights, you’ll see huge improvements in your strength, as well as the appearance of your arms, shoulders, and upper back.

P90X Resources

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8 Responses to P90X Review Day 3, Shoulders and Arms

  1. […] at first be appalled by more abdominal exercises after having just done Ab Ripper X on Day 1 and Day 3, but the addition of these yoga ab movements will increase the speed of your progress in the […]

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  4. […] is just a standard dip as you did way back on Day 3 of Phase I. By this point in the game, however, your shoulders and triceps (the primary muscles used in a dip) […]

  5. […] saw this exercise during the Shoulder & Arm workout, and it is a great movement. Be sure to keep your head up and keep your elbows firmly placed […]

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