Power 90X - Classic Routine Workout

Monday
Week 1 27-Mar 3-Apr 10-Apr 17-Apr 24-Apr 1-May 8-May 15-May 22-May 29-May 5-Jun 12-Jun 19-Jun 1 8 15 22 29 36 43 50 57 64 71 78 85

Tuesday
28-Mar 4-Apr 11-Apr 18-Apr 25-Apr 2-May 9-May 16-May 23-May 30-May 6-Jun 13-Jun 20-Jun 2 9 16 23 30 37 44 51 58 65 72 79 86

Wednesday
29-Mar 5-Apr 12-Apr 19-Apr 26-Apr 3-May 10-May 17-May 24-May 31-May 7-Jun 14-Jun 21-Jun 3 10 17 24 31 38 45 52 59 66 73 80 87

Phase I

Main Week 2
Week 3

Recovery Week 4
Week 5

Phase II

Main Week 6
Week 7

Recovery Week 8
Week 9

Main Week 10

Phase III

Week 11

Recovery Week 12 The Final Stretch Week 13

Day 01: Day 30: Day 60: Day 90:

27-Mar-2006 25-Apr-2006 25-May-2006 24-Jun-2006

<<< Enter Start Date Here!

Purpose: This sheet was designed to supplement or replace the paper worksheets used during the designed for use is the Classic Routine. I should be able to get the other 2 done sometim programmed with the other workout schedule. Instructions: To begin using this sheet, follow these instructions

1) Start by entering the date that you plan on starting your P90X workout: Next to Day 01: ab > The rest of the calendar will be automatically filled in for you. > The sheet will now customize the Day of the Week based on the start date. This way, if SATURDAY as the Day of the Week. > The number of the day that you are on also is reflected on the calendar

2) On Day 1 of Week 1 in the calendar, click on the DATE > Example: I started on 9-May, so I just click on the calendar date to take me to the first w > You will be taken to the sheet with the "Chest & Back" workout sheet.

3) PUSH PLAY!!! And begin recording your progress. > If you want to make a note on a particular exercise, just add a comment to the cell. (Se easy. Just right-click the cell and select "Insert Comment"

4) Once you have completed your workout, place an X in the COMPLETED >>>>>>>> cell th > Placing an "X" in the COMPLETED >>>>>>> row will automatically update your progess

5) Click the link at the bottom of the "Chest & Back" workout to take you back to the "Full Ro

> You'll notice now that Day "1" turns in to an X… you have officially X'd your workout for 6) Go get a Recovery Drink!!! I love that stuff!!! - It's my Health Crack… ;)

7) Repeat the above steps each day until Day 91!!! GOOD LUCK! > Please send me feedback on this spreadsheet. Good or bad! I will probably make som to use for everything else.

Fitness Test: You may want to keep track of your fitness test results as well? Just click on the link to ta calculation for the Nutrition Level.

Thursday
30-Mar 6-Apr 13-Apr 20-Apr 27-Apr 4-May 11-May 18-May 25-May 1-Jun 8-Jun 15-Jun 22-Jun 4 11 18 25 32 39 46 53 60 67 74 81 88

Friday
31-Mar 7-Apr 14-Apr 21-Apr 28-Apr 5-May 12-May 19-May 26-May 2-Jun 9-Jun 16-Jun 23-Jun 5 12 19 26 33 40 47 54 61 68 75 82 89

Saturday
1-Apr 8-Apr 15-Apr 22-Apr 29-Apr 6-May 13-May 20-May 27-May 3-Jun 10-Jun 17-Jun 24-Jun 6 13 20 27 34 41 48 55 62 69 76 83 90

Sunday
2-Apr 9-Apr 16-Apr 23-Apr 30-Apr 7-May 14-May 21-May 28-May 4-Jun 11-Jun 18-Jun 25-Jun 7 14 21 28 35 42 49 56 63 70 77 84 91

Link: Fit Test

paper worksheets used during the P90X program. For right now, the only workout I have e to get the other 2 done sometime soon? You can still use this, but the calendar is not

P90X workout: Next to Day 01: above or you. sed on the start date. This way, if you start on Saturday w/ Day 1, the sheet will show

d on the calendar

endar date to take me to the first workout. " workout sheet.

st add a comment to the cell. (See Microsoft's Help feature if you don't know how. It's nt"

he COMPLETED >>>>>>>> cell that coincides with your workout day. automatically update your progess on the "Full Routine" Sheet

ut to take you back to the "Full Routine" sheet.

ave officially X'd your workout for the day!

Health Crack… ;)

D LUCK! d or bad! I will probably make some changes to it in the future, but WOWY is also good

as well? Just click on the link to take you to that sheet if you want. It also has a

Power 90X - Fit Test & Nutrition
Fitness Test Prior to Day 01 After Day 90 Heart Rate bps Pull-Ups Vertical Leap IN Push-Ups Toe Touch IN Wall Squat Min:Sec Bicep Curls # / Weight Abs: In & Outs Nutrition Level Body Fat % Notes Start (Prior to Day 1) Day 28 (Phase I Complete) Day 56 (Phase 2 Complete) Day 90 (Phase 3 Complete)

bps IN IN Min:Sec # / Weight

Body Weight

RMR 0

Daily Activity Burn 0

Energy Amount 600

Your Energy Level 1800-2399 2400-2999 3000+ Your Nutrition Level =

Nutrition Level LEVEL I LEVEL II LEVEL III

LEVEL I

[Click here to go back to the Main Calendar Page]

MEASUREMENTS Prior to Day 01
Body Fat % (N) Weight Chest Waist Hips Right Thigh Left Thigh Right Arm Left Arm >>>>>>> >>>>>>> >>>>>>> >>>>>>> >>>>>>> >>>>>>> >>>>>>> >>>>>>> >>>>>>> % LBS IN IN IN IN IN IN IN

After Day 90
% LBS IN IN IN IN IN IN IN

(wearing clothes? Y/N)

(measured at midpoint) (measured at midpoint) (flexed, measured at peak of bicep) (flexed, measured at peak of bicep)

Power 90X - Chest & Back Workout
Step Exercise
01 02 03 04 05 06 07 08 09 10 11 12 Standard Push-ups Wide Front Pull-ups Military Push-ups Reverse Grip Chin-ups Wide Fly Push-ups Closed Grip Overhand Pull-ups Decline Push-ups Heavy Pants Diamond Push-ups Lawnmowers Dive-bomber Push-ups Back Flys Ab Ripper X Completed >>>>>>>>> [Click here to go back to the Main Calendar Page]

Week 1
Reps

Week 2

Week 3

Week 9

Weight Reps

Weight Reps

Weight Reps

Comments >>>>>>>>>

Week 9

Week 11
Weight

Weight Reps

Power 90X - Plyometrics Workout
Week 1
Completed >>>>>>>>>

Week 2

Week 3

Week 5

Week 6

Week 7

Week 9

[Click here to go back to the Main Calendar Page]

Add the Heart rate rows to this spreadsheet.
Comments >>>>>>>>>

Week 9 Week 10 Week 11 Week 12

Power 90X - Shoulders & Arms Workout
Step Exercise
01 02 03 04 05 06 07 08 09 10 11 12 Alternating Shoulder Presses In & Out Bicep Curls Two-arm Tricep Kickbacks Deep Swimmer's Presses Full Supination Concentration Curls Chair Dips Upright Rows Static Arm Curls Flip-grip Twist Tricep Kickbacks Two-angle Shoulder Flys Crouching Cohen Curls Lying-down Tricep Extensions

Week 1
Reps

Week 2

Week 3
Weight

Weight Reps

Weight Reps

13 14 15

In & Out Straight-arm Shoulder Flys Congdon Curls Side Tri-rises Ab Ripper X Completed >>>>>>>>> [Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>

Week 9
Reps

Week 11
Weight

Weight Reps

Power 90X - Yoga X Workout
Week 1 Completed >>>>>>>>> Week 2 Week 3 Week 4 (Mon) Week 4(Sat)

[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>

Week 4(Sat)

Week 5

Week 6

Week 7

Week 8 (Mon) Week 8 (Sat)

Week 9

Week 10

Week 11

Week 12

Week 13 (Mon)Week 13 (Sat)

Power 90X - Legs & Back Workout
Step Exercise
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 Balanced Lunges Calf Raise Squats Reverse Grip Chin-ups Super Skaters Wall Squat Wide Front Pull-ups Step Back Lunges Alternating Side Lunges Close Grip Overhead Pull-ups Single Leg Wall Squat Dead Lift Squats Switch Grip Pull-ups Three-way Lunge Sneaky Lunge Reverse Grip Chin-ups Chair Salutations Toe Row Iso Lunge Wide Front Pull-ups Groucho Walk Calf Raises Close Grip Overhead Pull-ups 80-20 Seibers Speed Squat

Week 1
Reps

Week 2

Week 3

Week 5

Weight Reps

Weight Reps

Weight Reps

22 23

80-20 Seibers Speed Squat Switch Grip Pull-ups Ab Ripper X Completed >>>>>>>>> [Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>

Week 5

Week 6

Week 7

Week 9

Week 10

Week 11
Weight

Weight Reps

Weight Reps

Weight Reps

Weight Reps

Weight Reps

Week 12
Reps Weight

Power 90X - Kenpo X Workout
Week 1 Completed >>>>>>>>> Week 2 Week 3 Week 4 Week 5 Week 6 Week 7

[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>

Week 7

Week 8

Week 9

Week 10 Week 11 Week 12 Week 13

Power 90X - Core Synergistics Workout
Week 4 (Tue) Completed >>>>>>>>> Week 4 (Fri) Week 8 (Tue) Week 8 (Fri)

[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>

Week 13 (Tue)

Week 13 (Fri)

Power 90X - Chest, Shoulders & Triceps Workout
Step Exercise
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 Slow motion 3-in-1 Push-ups In & Out Shoulder Flys Chair Dips Plange Push-ups Pike Presses Side Tri-rises Floor Flys Scarecrows Overhead Tricep Extensions Two-twitch Speed Push-ups Y-Presses Lying Tricep Extensions Side-to-side Push-ups Pour Flys Side-leaning Tricep Extensions One-arm Push-ups Weighted Circles Throw the Bomb Clap or Plyo Push-ups Slo-mo Throws Front-to-back Tricep Extensions One-arm Balance Push-ups Fly row Presses

Week 5
Reps

Week 6

Week 7

Week 10

Weight Reps

Weight Reps

Weight Reps

24

Dumbell Cross-body Blows Ab Ripper X Completed >>>>>>>>> [Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>

Week 10

Week 12
Weight

Weight Reps

Power 90X - Back & Biceps Workout
Step Exercise
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 Wide Front Pull-ups Lawnmowers Twenty ones One-arm Cross-body Curls Switch Grip Pull-ups Elbows-out Lawnmowers Standing Bicep Curls One-arm Concentration Curls Corn Cob Pull-ups Reverse Grip Bent-over Rows Open Arm Curls Static Arm Curls Towel Pull-ups Congdon Locomotives Crouching Cohen Curls One Arm Corkscrew Curls Chin-ups Seated Bent-over Back Flys Curl-up/Hammer Downs Hammer Curls Max Rep Pull-ups Superman In-Out Hammer Curls

Week 5
Reps

Week 6

Week 7

Week 10

Weight Reps

Weight Reps

Weight Reps

24

Strip Set Curls Ab Ripper X Completed >>>>>>>>> [Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>

Week 10

Week 12
Weight

Weight Reps

Power 90X - Cardio X Workout
Week 1 Completed >>>>>>>>> Week 2 Week 3 Week 9 Week 11

[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>

Power 90X - X Stretch Workout
Week 1 Completed >>>>>>>>> Week 2 Week 3 Week 4 (Thu) Week 4(Sat) Week 5

[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>

Week 6

Week 7

Week 8 (Thu) Week 8 (Sat)

Week 9

Week 10 Week 11 Week 12 Week 13 (Thu)

Week 13 (Thu) Week 13 (Sat)

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