It is HARD to blog consistently. But I promise I’ll try to get better at it. Here’s the long awaited second Tip of the Day (or Tip of the Last Two Weeks). P90X is an incredible workout program. But sometimes I like to kick things up a notch. Currently, I’ve started adding a second Chest+Shoulder workout towards the end of my week. Typically on a cardio day like KenpoX. It’s a really quick 25 minute workout that really targets these two muscle groups and will help improve your performance, size and look in no time flat. Here’s the routine:
+ Shredded Shoulder Workout
Low Weight – 64-80 Reps (8-10 each)
- Bent Over Row – Feet shoulder-width, squat, bend forward, back straight, arms hang down in front, backs of hands facing knees. Bring arms back and up till parallel to the floor. Repeat.
- Standing Row – Stand up straight, one leg slightly in front of the other, arms hanging straight down in front, pull upwards to shoulder height, back down. Repeat
- Straight Arm Shoulder Flyes (forward) – Bring arms straight up in front of you, back down, repeat.
- Alternating Straight Arm Shoulder Flyes – Same as 3, but alternate left and right. Bring one arm up as the other is going down. 16 total reps here, 8 on each side.
- Straight Arm Shoulder Flyes (side) – Bring arms straight up and away from the body. Don’t bend your arms! Repeat.
- Upright Row, Outward Circles and down – Same as 2, but when the weights are at the top, circle them out away from your chest and back in to the starting position, then lower back down. Repeat.
- Back to Front Dumbell Raise – start with dumbells touching behind lower back, bring up and touch them together in front of your face, and lower them back to starting position. Repeat.
+ Killer Chest Workout
Immediately following the first set of the Shredded Shoulder workout (all 7 moves) go into this beast.
3 Sets, Repeat 3 Times
- Max Push ups – Self explanatory
- Lying Down Dumbbell Flyes – Lie down on your back, arms out to the side, bring weights together in front of your chest, keeping arms straight the whole time.
- Lying Down Dumbbell Press – Same position, but bend your elbows and press the weights up together in front of your chest.
Repeat, Repeat – NO BREAKS! It’s INTENSE!
+ Now go back and repeat the Shredded Shoulder Workout, all 7 moves, and you’re done! This shouldn’t take very long. Like I said, about 20-25 minutes.
How’s THAT for spicing things up!? Or you could always try THIS move: (skip ahead to minute 17 and watch while Tony Horton makes up a challenging move)