This is a solid strength workout in which you are to choose either a heavier weight that will help build mass by completing 8-10 reps, or a lighter one for developing definition with 12-15 reps. You are given plenty of time to complete each exercise.

Here is a list of them:
15 exercises, repeat in sequences of three( shoulders, bis, tris) Do exercises 1,2,3 and then repeat then go on to 4,5,6 .......

1) Alternating Shoulder Press
2) In and Out Bicep Curls
3) Two Arm Tricep Kickback
(repeat 1,2,3)
4) Deep Swimmer's Press
5) Full Supination Concentration Curl
6) Chair Dip
(repeat 4,5,6)
7) Upright Row
8) Static Arm Curl
9) Flip Grip Twist Tricep Kickback
(repeat 7,8,9)
10) Seated Two Angle Shoulder Fly
11) Crouching Cohen Curl (I use the wall)
12) Lying Down Tricep Extension
(repeat 10,11,12)
BONUS ROUND
13) In and Out Straight Arm Shoulder Fly
14) Congdon Curl
15) Side Tri Rise one of my favorites)
(repeat 13,14,15)

Another winner in the P90X series.

Grade A

Instructor Comments:
It's Tony. He's goofy, competitive, funny, can be irritating, but I like him.:)
You can de-Tony with a cues-only option.

Janet Frost