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  • ONE On ONE Volume3 X7 03 Shoulders Arms

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    Chris White
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    The document contains a workout routine consisting of 24 exercises targeting the shoulders and arms over 4 rounds. It includes presses, flies, curls and extensions done with dumbbells, push up stands or a stability ball. Repetitions, sets and rest periods are logged for each exercise. The routine is estimated to take 58 minutes to complete and requires equipment such as dumbbells, push up stands, a stability ball and bench.

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    ONE on ONE Volume3 X7 03 Shoulders Arms

    Original Title

    ONE on ONE Volume3 X7 03 Shoulders Arms[1]

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    The document contains a workout routine consisting of 24 exercises targeting the shoulders and arms over 4 rounds. It includes presses, flies, curls and extensions done with dumbbells, push up stands or a stability ball. Repetitions, sets and rest periods are logged for each exercise. The routine is estimated to take 58 minutes to complete and requires equipment such as dumbbells, push up stands, a stability ball and bench.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    29 views1 page

    ONE On ONE Volume3 X7 03 Shoulders Arms

    Uploaded by

    Chris White
    The document contains a workout routine consisting of 24 exercises targeting the shoulders and arms over 4 rounds. It includes presses, flies, curls and extensions done with dumbbells, push up stands or a stability ball. Repetitions, sets and rest periods are logged for each exercise. The routine is estimated to take 58 minutes to complete and requires equipment such as dumbbells, push up stands, a stability ball and bench.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 1

    Round 4 - Light

    Round 3 - Heavy

    DATE / WEEK
    01 Pike Press
    Target: 12

    R________________

    R________________

    R________________

    R________________

    R________________

    02 Alternating Arnold Press


    Target: 8-10

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    03 Pike Press
    Target:12

    R________________

    R________________

    R________________

    R________________

    R________________

    04 Alternating Arnold Press


    Target: 8-10

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    05 Pike Press
    Target: 12

    R________________

    R________________

    R________________

    R________________

    R________________

    06 Alternating Arnold Press


    Target: 8-10

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    07 6-Direction Shoulder Flys


    Target: 10

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    08 Lean Over Fly


    Target: 15

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    09 6-Direction Shoulder Flys


    Target: 10

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    10 Lean Over Fly


    Target: 15

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    11 6-Direction Shoulder Flys


    Target: 10

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    12 Lean Over Fly


    Target: 15

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    13 Seated Bicep Curls


    Target: 8-10

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    14 Tricep Extension (on Stability Ball)


    Target: 8-10

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    15 Seated Bicep Curls


    Target: 8-10

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    16 Tricep Extension (on Stability Ball)


    Target: 8-10

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    17 Seated Bicep Curls


    Target: 8-10

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    18 tricep Extension (on Stability Ball)


    Target: 8-10

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    19 Crazy 8's
    Target: 4 x 8

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    20 Alternating Tricep Kickback


    Target: 10-12

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    21 Crazy 8's
    Target: 4 x 8

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    22 Alternating Tricep Kickback


    Target: 10-12

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    23 Crazy 8's
    Target: 4 x 8

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    24 Alternating Tricep Kickback


    Target: 10-12

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    R________W_______

    Start __________

    Start __________

    Start __________

    Start __________

    Start __________

    End __________

    End __________

    End __________

    End __________

    End __________

    Total __________

    Total __________

    Total __________

    Total __________

    Total __________

    Ave _________

    Ave _________

    Ave _________

    Ave _________

    Ave _________

    Time (58 Min)

    Average Heart Rate (BPM)

    Equipment Required
    1) Push-Up Stands
    4) Bench (or Chair)
    2) Big Stability Ball
    3) Dumb bells
    Other Recommendation
    Tony does have a good warm-up and cool-down in the video

    P90X ONE ON ONE, VOLUME3 / DISC 3 - SHOULDERS & ARMS

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