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Plano Work Tranin PDF
Plano Work Tranin PDF
DATE / WEEK
06 Back - Closed Grip Overhand Pull-Ups R ___________________ R ___________________ R ___________________ R ___________________ R ___________________
17 Back - Closed Grip Overhand Pull-Ups R___________________ R___________________ R___________________ R___________________ R___________________
22 Chest - D
iamond Push-Ups R ___________________ R ___________________ R ___________________ R ___________________ R ___________________
DATE / WEEK
02 BICEPS - In & Out Bicep Curls R_________W_________ R_________W_________ R_________W_________ R_________W_________ R_________W_________
05 BICEPS - In & Out Bicep Curls R_________W_________ R_________W_________ R_________W_________ R_________W_________ R_________W_________
08 BICEPS - Full Supination Concentration Curls R_________W_________ R_________W_________ R_________W_________ R_________W_________ R_________W_________
11 BICEPS - Full Supination Concentration Curls R_________W_________ R_________W_________ R_________W_________ R_________W_________ R_________W_________
15 TRICEPS - Flip-Grip Twist Triceps Kickbacks R_________W_________ R_________W_________ R_________W_________ R_________W_________ R_________W_________
18 TRICEPS - Flip-Grip Twist Triceps Kickbacks R_________W_________ R_________W_________ R_________W_________ R_________W_________ R_________W_________
22 SHOULDERS - Seated Two-Angle Shoulder Flys R_________W_________ R_________W_________ R_________W_________ R_________W_________ R_________W_________
28 SHOULDERS - In & Out Straight-Arm Shoulder Flys R_________W_________ R_________W_________ R_________W_________ R_________W_________ R_________W_________
DATE / WEEK
09 Back - Closed Grip Overhead Pull-Ups R ___________________ R ___________________ R ___________________ R ___________________ R ___________________
20 Legs - Calf Raises Feet Parallel R_________W_________ R_________W_________ R_________W_________ R_________W_________ R_________W_________
21 Back - Closed Grip Overhand Pull-Ups R___________________ R___________________ R___________________ R___________________ R___________________
DATE / WEEK
02 B
anana Rolls (16 reps / 2 min) R ___________________ R ___________________ R ___________________ R ___________________ R ___________________
03 L
eaning Crescent Lunges R_________W_________ R_________W_________ R_________W_________ R_________W_________ R_________W_________
06 B
ow to Boat (4 Sets/1:48 min) R ___________________ R ___________________ R ___________________ R ___________________ R ___________________
07 L
ow Lateral Skaters R ___________________ R ___________________ R ___________________ R ___________________ R ___________________
12 P
lank to Chaturanga Run R ___________________ R ___________________ R ___________________ R ___________________ R ___________________
17 Reach High & Under Push-Ups R ___________________ R ___________________ R ___________________ R ___________________ R ___________________
Cool Down & Stretch (5:06) R: reps W: weight RT: right LT: left
Warm-Up (8:52)
02 Shoulders - In & Out Shoulder Flys R_________W_________ R_________W_________ R_________W_________ R_________W_________ R_________W_________
07 Chest - Floor Flys (Switch every 4 reps) R ___________________ R ___________________ R ___________________ R ___________________ R ___________________
10 Chest - T
wo-Twitch Speed Push-Ups
R ___________________ R ___________________ R ___________________ R ___________________ R ___________________
(4 Fast, 3 Slow)
17 Shoulders - W
eighted Circles
R_________W_________ R_________W_________ R_________W_________ R_________W_________ R_________W_________
(2 X 20 reps)
21 TRiceps - F
ront-to-Back Triceps
R_________W_________ R_________W_________ R_________W_________ R_________W_________ R_________W_________
Extensions
22 CHEST - O
ne-Arm Balance Push-Ups R ___________________ R ___________________ R ___________________ R ___________________ R ___________________
DATE / WEEK
10 Back - Reverse Grip Bent-Over Rows R_________W_________ R_________W_________ R_________W_________ R_________W_________ R_________W_________
13 Back - Towel Pull-Ups (Switch every 3) R___________________ R___________________ R___________________ R___________________ R___________________
18 Back - Seated Bent-Over Back Flys R_________W_________ R_________W_________ R_________W_________ R_________W_________ R_________W_________
DATE / WEEK
01 in & Outs
R____________________ R____________________ R____________________ R____________________ R____________________
Target - 25
02 Seated bicycles
R____________________ R____________________ R____________________ R____________________ R____________________
Target - 25
03 reverse bicycles
R____________________ R____________________ R____________________ R____________________ R____________________
Target - 25
06 fifer scissors
R____________________ R____________________ R____________________ R____________________ R____________________
Target - 25
10 oblique v-ups
R____________________ R____________________ R____________________ R____________________ R____________________
Target - 25
11 Leg climbs
R____________________ R____________________ R____________________ R____________________ R____________________
Target - 25
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