While this workout consists of both leg and pull-up exercises, we would like you to record Each pull-up exercise in this workout is performed round. indicate its color along with your rep count. If using a band as a substitute for a pull-up bar, the number of reps you performed for JUST THE PULL-UP EXERCISES. Use the spaces provided for each exercise to record the number of reps performed.
This routine is performed every week that is not a Recovery week.
#P90x workout pdf full
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.Ġ1 Alternating Shoulder Presses R_W_ R_W_ 02 In & Out Bicep Curls R_W_ R_W_ 03 Two-Arm Tricep Kickbacks R_W_ R_W_ 04 Deep Swimmers Presses R_W_ R_W_ 05 Full Supination Concentration Curls R_W_ R_W_ 06 Chair Dips R_ R_ 07 Upright Rows R_W_ R_W_ 08 Static Arm Curls R_W_ R_W_ 09 Flip-Grip Twist Tricep Kickbacks R_W_ R_W_ 10 Two-Angle Shoulder Flys R_W_ R_W_ 11 Crouching Cohen Curls R_W_ R_W_ 12 Lying-Down Tricep Extensions 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_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_ġ3 In & Out Straight-Arm Shoulder Flys R_W_ R_W_ 14 Congdon Curls R_W_ R_W_ 15 Side Tri-Rises 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_ Use the spaces provided for each exercise to record the with the number of reps performed. This routine is performed during weeks 1, 2, 3, 9, and 11.
This is a repeat workout, so for each exercise use the top line for theĠ1 Standard Push-Ups R_ R_ 02 Wide Front Pull-Ups R_ R_ 03 Military Push-Ups R_ R_ 04 Reverse Grip Chin-Ups R_ R_ 05 Wide Fly Push-Ups R_ R_ 06 Closed Grip Overhand Pull-Ups R_ R_ 07 Decline Push-Ups R_ R_ 08 Heavy Pants R_W_ R_W_ 09 Diamond Push-Ups R_ R_ 10 Lawnmowers R_W_ R_W_ 11 Dive-Bomber Push-Ups R_ R_ 12 Back Flys 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_W_ R_W_ R_W_ R_W_ R_W_ R_W_ R_W_ R_W_ 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_ 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_ If using a band, indicate its color along Number of reps performed and, when using dumbbells, the weight lifted. Use the spaces provided for each exercise to record the first round and the bottom line for the second round.