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P90X Worksheets

P90X Worksheets

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Published by: Hector Christoforou Martinez on May 06, 2014
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05/06/2014

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WEEK 1WEEK 2WEEK 3WEEK 9WEEK 11
Standard Push- 
ps Wide Front Pull- 
ps Military Push- 
ps Reverse Grip Chin- 
ps Wide Fly Push- 
ps Closed Grip Overhand Pull- 
ps Decline Push- 
ps Heavy Pants Diamond Push- 
ps Lawnmowers Dive- 
omber Push- 
ps Back Flys 
0102 03 04 05 06 07 08 09 10 1112 R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________
 
This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along with the number of reps performed. This is a “
repeat
 workout, so for each exercise use the top line for the first round and the bottom line for the second round.
R = REPS W = WEIGHT 
 
WORKSHEET
CHEST BACK
WEEK 1WEEK 2WEEK 3WEEK 9WEEK 11
Standard Push- 
ps Wide Front Pull- 
ps Military Push- 
ps Reverse Grip Chin- 
ps Wide Fly Push- 
ps Closed Grip Overhand Pull- 
ps Decline Push- 
ps Heavy Pants Diamond Push- 
ps Lawnmowers Dive- 
omber Push- 
ps Back Flys 
0102 03 04 05 06 07 08 09 10 1112 R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________
 
This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along with the number of reps performed. This is a “
repeat
 workout, so for each exercise use the top line for the first round and the bottom line for the second round.
R = REPS W = WEIGHT 
 
WORKSHEET
CHEST BACK
 
WEEK 1WEEK 2WEEK 3WEEK 9WEEK 11
R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________
 
Alternating Shoulder Presses In & Out Bicep Curls Two- 
A
rm Tricep Kickbacks Deep Swimmer’s Presses Full Supination Concentration Curls Chair Dips Upright Rows Static Arm Curls Flip- 
rip Twist Tricep Kickbacks Two- 
A
ngle Shoulder Flys Crouching Cohen Curls Lying- 
own Tricep Extensions BONUS ROUND In & Out Straight- 
A
rm Shoulder Flys Congdon Curls Side Tri- 
ises 
0102 03 04 05 06 07 08 09 10 1112 13 14 15 
 
This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along with the number of reps performed. This is a “
repeat
 workout, so for each exercise use the top line for thefirst round and the bottom line for the second round.
R = REPS W = WEIGHT 
WORKSHEET
SHOULDERS ARMS
WEEK 1WEEK 2WEEK 3WEEK 9WEEK 11
R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________R________W________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R________W________
 
Alternating Shoulder Presses In & Out Bicep Curls Two- 
A
rm Tricep Kickbacks Deep Swimmer’s Presses Full Supination Concentration Curls Chair Dips Upright Rows Static Arm Curls Flip- 
rip Twist Tricep Kickbacks Two- 
A
ngle Shoulder Flys Crouching Cohen Curls Lying- 
own Tricep Extensions BONUS ROUND In & Out Straight- 
A
rm Shoulder Flys Congdon Curls Side Tri- 
ises 
0102 03 04 05 06 07 08 09 10 1112 13 14 15 
 
This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along with the number of reps performed. This is a “
repeat
 workout, so for each exercise use the top line for thefirst round and the bottom line for the second round.
R = REPS W = WEIGHT 
WORKSHEET
SHOULDERS ARMS
 
R = REPS W = WEIGHT 
WORKSHEET
WEEK 7WEEK 9WEEK 10WEEK 11WEEK 12
01
 Balance Lunges 
R________ W________ R________ W________ R________ W________ R________ W________ R________ W________
02 
 Calf Raise Squat
R________ W________ R________ W________ R________ W________ R________ W________ R________ W________
03 
 Reverse Grip Chin-Ups 
R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________
04 
 Super Skater 
R___________________ R___________________ R___________________ R___________________ R___________________
05 
 Wall Squat
06 
 Wide Front Pull-Up
R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________
07 
 Step Back Lunge 
R________ W________ R________ W________ R________ W________ R________ W________ R________ W________
08 
 Alternating Side Lunge 
R________ W________ R________ W________ R________ W________ R________ W________ R________ W________
09 
 Closed Grip Overhead Pull-Ups 
R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________
10 
 Single Leg Wall Squat 
R___________________ R___________________ R___________________ R___________________ R___________________
11
 Dead Lift Squa
R___________________ R___________________ R___________________ R___________________ R___________________
12 
 Switch Grip Pull-Ups 
R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________
13 
 Three-Way Lunges 
R___________________ R___________________ R___________________ R___________________ R___________________
14 
 Sneaky Lunges 
R___________________ R___________________ R___________________ R___________________ R___________________
15 
 Reverse Grip Chin-Ups 
R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________
16 
 Chair Salutations 
17 
 Toe-Roll Iso Lunge 
R________ W________ R________ W________ R________ W________ R________ W________ R________ W________
18 
 Wide Front Pull-Up
R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________
19 
 Groucho Walk 
R___________________ R___________________ R___________________ R___________________ R___________________
20 
 Calf Raises 
R________ W________ R________ W________ R________ W________ R________ W________ R________ W________
21
 Closed Grip Overhead Pull-Ups 
R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________
22 
 80-20 Siebers Speed Squats 
R___________________ R___________________ R___________________ R___________________ R___________________
LEGS BACK
You’ll perform this routine every week that isn’t a Recovery week. Use the spaces provided for each exercise to record the number of reps you perform. If you use a band as a substitute for a pull-up bar, indicate its color along with your rep count. Perform each pull-up exercise in this workout twice; so for each exercise, use the top line for the first round and the bottom line for the second round. You’ll perform this routine every week that isn’t a Recovery week. Use the spaces provided for each exercise to record the number of reps you perform. If you use a band as a substitute for a pull-up bar, indicate its color along with your rep count. Perform each pull-up exercise in this workout twice; so for each exercise, use the top line for the first round and the bottom line for the second round.
R = REPS W = WEIGHT 
WORKSHEET
WEEK 1WEEK 2WEEK 3WEEK 5WEEK 6
01
 Balance Lunge
R________ W________ R________ W________ R________ W________ R________ W________ R________ W________
02 
 Calf Raise Squats 
R________ W________ R________ W________ R________ W________ R________ W________ R________ W________
03 
 Reverse Grip Chin-Ups 
R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________
04 
 Super Skater 
R___________________ R___________________ R___________________ R___________________ R___________________
05 
 Wall Squat
06 
 Wide Front Pull-Ups 
R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________
07 
 Step Back Lunge 
R________ W________ R________ W________ R________ W________ R________ W________ R________ W________
08 
 Alternating Side Lunge 
R________ W________ R________ W________ R________ W________ R________ W________ R________ W________
09 
 Closed Grip Overhead Pull-Up
R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________
10 
 Single Leg Wall Squat 
R___________________ R___________________ R___________________ R___________________ R___________________
11
 Dead Lift Squat 
R___________________ R___________________ R___________________ R___________________ R___________________
12 
 Switch Grip Pull-Ups 
R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________
13 
 Three-Way Lunges 
R___________________ R___________________ R___________________ R___________________ R___________________
14 
 Sneaky Lunges 
R___________________ R___________________ R___________________ R___________________ R___________________
15 
 Reverse Grip Chin-Ups 
R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________
16 
 Chair Salutations 
17 
 Toe-Roll Iso Lunge 
R________ W________ R________ W________ R________ W________ R________ W________ R________ W________
18 
 Wide Front Pull-Ups 
R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________
19 
 Groucho Walk 
R___________________ R___________________ R___________________ R___________________ R___________________
20 
 Calf Raises 
R________ W________ R________ W________ R________ W________ R________ W________ R________ W________
21
 Closed Grip Overhead Pull-Up
R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________R___________________
22 
 80-20 Siebers Speed Squats 
R___________________ R___________________ R___________________ R___________________ R___________________
LEGS BACK

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