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P90X Shoulder and Arms Exercise List

Stretch

  • March In Place
  • Run in Place
  • Jumping Jacks
  • Run Lunges with Alternate Arms
  • Side to Side Head Rolls
  • Shoulder Rolls
  • Crossed Wrist Shoulder Stretch
  • Expand/Contract Chest, Back, Shoulder Stretch
  • Arm Circles
  • Shakers
  • Huggers
  • Swimmers
  • Reachers
  • Shoulder, Triceps Combo Stretch

Group 1 (2 Rounds)

  • Alternating Shoulder Press
  • In and Out Bicep Curl
  • Deep Swimmer Press
  • Two Arm Triceps Kickback
  • Rest
  • Full Supination Concentration Curl
  • Chair Dip

Rest

Group 2 (2 Rounds)

  • Upright Row
  • Static Arm Curl
  • Flip-Grip Twist Triceps Kickback

Rest

Group 3 (2 Rounds)

  • Seated Two Angle Shoulder Fly
  • Crouching Cohen Curl
  • Lying-Down Triceps Extension

Rest

Group 4 (Bonus, 1 Round)

  • In and Out Straight Arm Shoulder Fly
  • Congdon Curl
  • Side Tri-Rise

View all P90X Workouts

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