Day 7: P90X SHOULDERS + ARMS

I had a great rest day yesterday but now the weekday is back and so are the workouts. P90X's shoulders and arms workout is 1 hour and 20 mins long but you hardly notice the length because it's a fun and simple workout...I didn't sweat much during this but my arms felt the burrrrn!

• Warm-up: high knees, jogging, wide knees, butt kicks, jumping jacks, running lunges
• Stretch

Set 1:

• Alternating shoulder press
• In + out bicep curls
• Two arm tricep kickbacks - killer!
• Ballistic stretch

16-25 reps per arm (or as much as you can)

Set 2:

• Deep swimmer's press
• Full supination concentration curls 
• Chair dips 
• Ballistic stretch

Set 3:

• Upright rows
• Static arm curls
• Flip grip twist kickback
• Ballistic stretch

Set 4:

• Seated shoulder flies
• Crouching cohen curls - killer!
• Lying down tricep extensions - killer!
• Ballistic stretch

Set 5: 

• Straight arm shoulder flys
• Congdon curls
• Side tri-rise

COOL DOWN + STRETCH! DONE!!

Breakfast -- Omelette + wholewheat toast with raspberry jam
Lunch -- 25g rolled oats + 25g oatbran with lactofree semi-skim milk
Dinner -- Quinoa + skinless chicken breast with chickpeas + mushrooms in spicy tomato sauce

• Remove the skin and large chunks of fat from a whole chicken (to reduce fat content) then season with jerk spices and roast. 

• Boil quinoa and drain. 

• Cook chickpeas and mushrooms in a teaspoon of olive oil. Once the mushrooms are soft add a teaspoon of tomato puree and a splash of water. Season with salt and pepper. EAT!!!

Note === Total calories are 316 for 100g chicken breast, 100g mushrooms, 60g chickpeas, 28g quinoa