P90x Shoulders and Arms DVD followed by a 41 min walk.
- Alternating Shoulder press - 30 reps total - 15 reps alternating each arm with 17.5 lb. dumbbells
- In and out biceps curls - 35 reps with 17.5 lb. dumbbells
- Two arm tricep kickbacks - 12reps with 11 lb. dumbbells
- One arm tricep kickbacks - 30 reps total - 3 sets of 10 each arm with one 17.5 lb. dumbell
- Deep swimmers press - 24 reps with 17.5 lb. dumbbells
- Full supination concentration curls - 30 reps with 17.5 lb dumbbells.
- One legged bench dips - 65 reps
- Upright rows - 30 reps with one 25 lb dumbbell
- Static bicep curls - 52 reps with 17.5 lb. dumbbells.
- Seated two angle shoulder flys - 30 reps with 11 lb dumbbells
- Laying down tricep extensions - 30 reps with 17.5 lb. dumbbells
- Front and lateral standing shoulder flys - 30 reps with 11lb. dumbbells
- Congdon curls - 16 reps with 25 lb dumbbells.
- Side tri rises - 60 reps
Total time - 102 mins
Calories burned - 322
Caloric deficit - 472
AHR - 48% MHR - 80%