P90X2 X2 Chest, Shoulders, and Triceps Advanced Workout Review

by on February 9, 2012

P90X2 X2 Chest, Shoulders, and Triceps Advanced Workout ReviewP90X2 X2 Chest, Shoulders, and Triceps Advanced Workout Review

P90X2 X2 Chest, Shoulders, and Triceps is a terrific workout to mix things up and keep the muscle confusion going. If you are like me and spend most of your time in the P90X2 Strength block, than you will want to get your hands on the P90X2 advanced workouts. One of the reasons why P90X is so popular is due to the fact that the program never gets boring from all the different workouts and the muscle confusion leads to better results. I know there are a lot of people who have the P90X2 Base kit and are wondering if they should use the P90X2 Advanced workouts in their routine to maximize their muscle gains and results. So I decided to do a review of the new P90X2 X2 Chest, Shoulders, and Triceps.

The P90X Chest, Shoulders, and Triceps is great for beginners looking to add lean muscle, burn calories, and shed fat. But as you get stronger with P90X, its better to find an alternative workout that will maximize your muscle gains. The P90X Chest, Shoulders, and Triceps has numerous amounts of isolated (single muscle group) exercises which aren’t nearly as effective as compound (multiple muscle groups) exercises. So once you have a solid muscle and fitness foundation, all those isolated exercises can lead to a lot of wasted time. Even worse if you are lifting heavy like me because then the workout gets too long from the numerous exercises and that often leads to overtraining, a common problem with advanced trainees doing P90X.

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Thankfully, the P90X One on One Volume 3 workout: UppderBodyX (Chest, Shoulders, and Triceps) was the perfect substitute for the P90X Chest, Shoulders, and Triceps workout . All the workouts from Volume 3 P90X One on One were test workouts for the new P90X2 program. Although the UpperBodyX routine has changed quite a bit with the recent P90X2 X2 Chest, Shoulders, and Triceps release.

P90X One on One UpperBodyX  was a terrific, early preview of the new advanced P90X2 style of Muscle Confusion. The whole workout itself was brutally fun, having us do 4 different intervals consisting of 3 different exercises targeting the Chest, Shoulders, and Triceps and repeating each interval once before moving onto the next. However, as with P90X I still had trouble keeping the workout under 75 min, which is a rule of mine to avoid overtraining.

Unlike other P90X MC2 workouts, like Base & Back where not much has changed, a lot has changed from the P90X One on One UpperBodyX to the final P90X2 X2 Chest, Shoulders, and Triceps. There were moves like Side Forearm Plank Tricep Extension. Like the name suggests, you have to do tricep extensions while in a side plank which really ramped up the intensity versus the previous P90X exercises. Although UpperBodyX didn’t use a stability ball, a few of the moves did require up to 4 medicine balls for added instability, which is a common practice with P90X2. I was sad to see that the 4 Medicine Ball Pike Press didn’t make the cut but I can understand why since that was a extremely difficult move to pull off effectively. Other UpperBodyX moves like 3 Dog Pushups (which looked much easier than it was), One Arm Bench Dips, and High Bar Band Tricep Extension were all examples of exercises that never made their way to P90X2.

P90X2 X2 Chest, Shoulders, and Triceps

Chattarocker Pushup

Strip Press

Tricep Extension on Stability Ball

3 Ball Extravaganza

Callahan Press

Iron Man Kickback on Stability Ball

Push up Side Arm Balance

X2 Circle Fly

3 Ball Dip

You’ll need the Stability ball and 3 medicine balls for many of the moves, but you can improvise a little by using the P90X Pushup Power Stands. You’ll also need a Plyo Box or chair to place one foot.

After the typical stability ball and stretch warmup, the main workout runs a little over 30 min. Instead of repeating intervals as with UpperBodyX, P90X2 X2 Chest, Shoulders, and Triceps has us do one long interval of 9 moves before taking your only water break and then repeating once more. This is X2, baby!

Some of the UpperBodyX medicine ball moves are back with P90X2 like the 3 Ball Extravaganza (formerly called 3 Ball Burpee) Get into pushup position with a medicine ball under each hand with both feet on a third. Now after doing  a pushup, bring one knee to the same side elbow and alternate sides. Ouch!

Other UpperBodyX exercises, such as Chaturanga Pushup, now called Chattarocker Pushup with P90X2, made a return but with a P90X2 twist. The previous version had us begin in a plank then come straight down to a Chaturanga hold. Then, using a paper plate or similar smooth surface under your feet, slide backwards so you go into a sphinx position with forearms on the floor. Then slide back to a Chaturanga hold and do a pushup to return to the plank position. Those were brutal enough, now how about the P90X2 version? Do the same move but this time use your feet to move instead of the plate. Say it with me, “Ouch.” In fact, go back and watch the short preview before the program starts where you can see Tony Horton doing these for a second or two. I thought the clip was merely sped up, but when round 2 of this workout began I saw for myself that he was really doing the Chattarocker Pushup at that speed!

Like with most P90X2 workouts, you’ll be using the stability ball or using one foot on numerous occasions in order to force your body to engage itself on many different levels, all leading to improved muscle strength. Shoulder Strip Sets are back but you now balance one foot on a chair. Triceps extension moves now use the stability ball to make them increasingly difficult. You’ll likely have to lower the weight for those babies! The Scarecrow Press is back too, now called Callahan Presses, where you also place one foot on a chair.

Rear deltoid exercises are nearly always isolated exercises and were included in the One on One version as Bent over Circles. With P90X2 X2 Circle Flys, you use the stability ball to not only engage the rear deltoids, but practically your whole upper body as well. Lie with your pelvic area on the stability ball and proceed to do those V shaped circles and feel the burn!

The last move in the interval is 3 Ball Dip which, at first, I found a bit difficult to do correctly. This one might take you awhile to get a good range of motion as placement of the Medicine Balls is important. Sit on the floor with a Medicine Ball below both feet and a Medicine Ball under each hand and proceed to do tricep dips.

P90X2 X2 Chest, Shoulders, and Triceps Advanced Workout Review Conclusion

I believe the P90X Advanced workouts like P90X2 X2 Chest, Shoulders, and Triceps and V-Sculpt should be part of your P90X2 routine to maximize your results. However, UpperBodyX can be utilized in your routine as well. If your priority is to add more muscle and size, then you should consider using the older P90X One on One UpperBodyX. If you are looking to add more strength, core stability, and want lean muscle as opposed to bulk muscle, than you need P90X2 X2 Chest, Shoulders, and Triceps in your routine!

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{ 6 comments… read them below or add one }

Mark G February 10, 2012 at 11:09 am

Did I just see my coach in the video with Tony? Way to go Coach Superdave!


superdave February 16, 2012 at 11:14 pm

lol, good eye! Yes, that’s me doing a pushup for a split second in the video.


Mitch July 26, 2012 at 1:55 am

Nice post and good to know about the UpperBodyX. I just ordered it thru you site as I need a good P90X CST sub. Thanks.


superdave July 26, 2012 at 9:03 am

Yeah, I still love UpperBodyX and still use it. Once you get the hang of P90X then you should move onto P90X2 as it works you body much more than P90X and in a more balanced way in terms of strength, endurance, muscle growth, and core/abdominal definition.


Troy July 28, 2012 at 6:28 pm

Yo Coach, I’m having a hard time following your heavy sets. Would lowering the weights be bad or should I not balance my feet?


superdave July 30, 2012 at 9:03 am

Troy, high weight low reps are good for boosting strength but you can’t do it for certain moves like in this workout. Balancing on one foot already makes it more difficult and for certain moves, going heavy makes it nearly impossible. P90X2 is more focused on strength already, so don’t worry if you can’t follow my P90X2 Mass Gainer Schedule completely.


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