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  • Chest - Back/Plyo/Abs Shoulders - Arms/Pure/Abs Chest - Back/Plyo/Abs Shoulders - Arms/Pure/Abs Chest - Back/Plyo/Abs Shoulders - Arms/Pure/Abs

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    Brett Arkin
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    InsanityP90x Hybrid

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    91 views12 pages

    Chest - Back/Plyo/Abs Shoulders - Arms/Pure/Abs Chest - Back/Plyo/Abs Shoulders - Arms/Pure/Abs Chest - Back/Plyo/Abs Shoulders - Arms/Pure/Abs

    Uploaded by

    Brett Arkin

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 12

    Sunday Monday Tuesday

    Chest.Back/Plyo/Abs Max Cardio Conditioning Shoulders.Arms/Pure/Abs


    Chest.Back/Plyo/Abs Max Cardio Conditioning Shoulders.Arms/Pure/Abs
    Chest.Back/Plyo/Abs Max Cardio Conditioning Shoulders.Arms/Pure/Abs
    Max Recovery/Abs Core Synergistics Kenpo X/Abs
    Chest.Shoulders.Triceps/Abs/F&F Max Interval Circuit Back.Biceps/Abs/F&F
    Chest.Shoulders.Triceps/Abs/F&F Max Interval Circuit Back.Biceps/Abs/F&F
    Chest.Shoulders.Triceps/Abs/F&F Max Interval Circuit Back.Biceps/Abs/F&F
    Cardio Recovery/Abs Core Synergistics Kenpo X/Abs
    Chest.Back/Pure/Abs Max Interval Plyo Shoulders.Arms/Abs/F&F
    Chest.Shoulders.Triceps/Abs/F&F Max Interval Circuit Back.Biceps.Pure/Abs
    Chest.Back/Pure/Abs Max Interval Plyo Shoulders.Arms/Abs/F&F
    Chest.Shoulders.Triceps/Abs/F&F Max Interval Circuit Back.Biceps.Pure/Abs
    Wednesday Thursday Friday
    Cardio Recovery Legs.Back/Abs Cardio Power & Resistance
    Cardio Recovery Legs.Back/Abs Cardio Power & Resistance
    Cardio Recovery Legs.Back/Abs Cardio Power & Resistance
    Cardio Recovery Core Synergistics Cardio Abs
    Max Recovery Legs.Back/Abs/F&F Max Interval Plyo
    Max Recovery Legs.Back/Abs/F&F Max Interval Plyo
    Max Recovery Legs.Back/Abs/F&F Max Interval Plyo
    Max Recovery Core Synergistics Cardio Abs
    Max Recovery Legs.Back/Pure/Abs Max Cardio Conditioning
    Max Recovery Legs.Back/Abs/F&F Max Cardio Conditioning
    Max Recovery Legs.Back/Pure/Abs Max Cardio Conditioning
    Max Recovery Legs.Back/Abs/F&F Max Cardio Conditioning
    Saturday
    Off
    Off
    Off
    Cardio Recovery
    Off
    Off
    Off
    Cardio Recovery
    Rest
    Rest
    Rest
    Rest
    Chest & Back Week 1 Round 1 Round 2

    Standard Pushups

    Wide Front Pull-Ups

    Military Push-Ups

    Reverse Grip Chin-Ups

    Wide Fly Push-Ups

    Closed Grip Overhand Pull-Ups

    Decline Push-Ups
    Reps Reps
    Heavy Pants
    Weight Weight

    Diamond Pushups
    Reps Reps
    Lawnmowers
    Weight Weight

    Dive Bomber Push-Ups


    Reps Reps
    Back Flys
    Weight Weight
    Shoulders & Arms Week 1 Round 1 Round 2
    Reps Reps
    Alternating Shoulder Presses
    Weight Weight
    Reps Reps
    In & Out Bicep Curls
    Weight Weight
    Reps Reps
    Two-Arm Tricep Kickbacks
    Weight Weight
    Reps Reps
    Deep Swimmer's Presses
    Weight Weight
    Reps Reps
    Full Supination Concentration Curls
    Weight Weight

    Chair Dips
    Reps Reps
    Upright Rows
    Weight Weight
    Reps Reps
    Static Arm Curls
    Weight Weight

    Flip-Grip Twist Tricep Kickbacks


    Reps Reps
    Two Angle Shoulder Flys
    Weight Weight

    Crouching Cohen Curls


    Reps Reps
    Lying Down-Tricep Extensions
    Weight Weight
    Reps Reps
    In & Out Straight Arm Shoulder Flys
    Weight Weight
    Reps Reps
    Congdon Curls
    Weight Weight

    Side Tri-Rise
    Legs & Back Week 1 Round 1 Round 2
    Reps Reps
    Reverse Grip Chin-Ups
    Weight Weight
    Reps Reps
    Wide Front Pull-Ups
    Weight Weight
    Reps Reps
    Closed Grip Overhand Pull-Ups
    Weight Weight
    Reps Reps
    Switch Grip Pull-Ups
    Weight Weight
    Chest & Back Week 2 Round 1 Round 2

    Standard Pushups

    Wide Front Pull-Ups

    Military Push-Ups

    Reverse Grip Chin-Ups

    Wide Fly Push-Ups

    Closed Grip Overhand Pull-Ups

    Decline Push-Ups
    Reps Reps
    Heavy Pants
    Weight Weight

    Diamond Pushups
    Reps Reps
    Lawnmowers
    Weight Weight

    Dive Bomber Push-Ups


    Reps Reps
    Back Flys
    Weight Weight
    Shoulders & Arms Week 2 Round 1 Round 2
    Reps Reps
    Alternating Shoulder Presses
    Weight Weight
    Reps Reps
    In & Out Bicep Curls
    Weight Weight
    Reps Reps
    Two-Arm Tricep Kickbacks
    Weight Weight
    Reps Reps
    Deep Swimmer's Presses
    Weight Weight
    Reps Reps
    Full Supination Concentration Curls
    Weight Weight

    Chair Dips
    Reps Reps
    Upright Rows
    Weight Weight
    Reps Reps
    Static Arm Curls
    Weight Weight

    Flip-Grip Twist Tricep Kickbacks


    Reps Reps
    Two Angle Shoulder Flys
    Weight Weight

    Crouching Cohen Curls


    Reps Reps
    Lying Down-Tricep Extensions
    Weight Weight
    Reps Reps
    In & Out Straight Arm Shoulder Flys
    Weight Weight
    Reps Reps
    Congdon Curls
    Weight Weight

    Side Tri-Rise
    Legs & Back Week 2 Round 1 Round 2
    Reps Reps
    Reverse Grip Chin-Ups
    Weight Weight
    Reps Reps
    Wide Front Pull-Ups
    Weight Weight
    Reps Reps
    Closed Grip Overhand Pull-Ups
    Weight Weight
    Reps Reps
    Switch Grip Pull-Ups
    Weight Weight
    Chest & Back Week 3 Round 1 Round 2

    Standard Pushups

    Wide Front Pull-Ups

    Military Push-Ups

    Reverse Grip Chin-Ups

    Wide Fly Push-Ups

    Closed Grip Overhand Pull-Ups

    Decline Push-Ups
    Reps Reps
    Heavy Pants
    Weight Weight

    Diamond Pushups
    Reps Reps
    Lawnmowers
    Weight Weight

    Dive Bomber Push-Ups


    Reps Reps
    Back Flys
    Weight Weight
    Shoulders & Arms Week 3 Round 1 Round 2
    Reps Reps
    Alternating Shoulder Presses
    Weight Weight
    Reps Reps
    In & Out Bicep Curls
    Weight Weight
    Reps Reps
    Two-Arm Tricep Kickbacks
    Weight Weight
    Reps Reps
    Deep Swimmer's Presses
    Weight Weight
    Reps Reps
    Full Supination Concentration Curls
    Weight Weight

    Chair Dips
    Reps Reps
    Upright Rows
    Weight Weight
    Reps Reps
    Static Arm Curls
    Weight Weight

    Flip-Grip Twist Tricep Kickbacks


    Reps Reps
    Two Angle Shoulder Flys
    Weight Weight

    Crouching Cohen Curls


    Reps Reps
    Lying Down-Tricep Extensions
    Weight Weight
    Reps Reps
    In & Out Straight Arm Shoulder Flys
    Weight Weight
    Reps Reps
    Congdon Curls
    Weight Weight

    Side Tri-Rise
    Legs & Back Week 3 Round 1 Round 2
    Reps Reps
    Reverse Grip Chin-Ups
    Weight Weight
    Reps Reps
    Wide Front Pull-Ups
    Weight Weight
    Reps Reps
    Closed Grip Overhand Pull-Ups
    Weight Weight
    Reps Reps
    Switch Grip Pull-Ups
    Weight Weight

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