WORKshEET • ChEsT & BACK • DIsC 1

1 DATE / WEEKWarm-Up (2:30 + 6:30)01 ChEsT - standard Push-UpsR _____R _____R _____R _____R _____02 back - Wide Front pull -UpsR_____R_____R_____R_____R_____03 ChEsT - Military Push-UpsR _____R _____R _____R _____R _____04 back - Reverse Grip Chin-UpsR _____R _____R _____R _____R _____Water Break (0:49)05 ChEsT - Wide Fly Push-UpsR _____R _____R _____R _____R _____06 back - Closed Grip Overhand pull -UpsR _____R _____R _____R _____R _____07 ChEsT - Decline Push-UpsR_____R_____R_____R_____R_____08 back - heavy Pants R_____W_____ R_____W_____ R_____W_____ R_____W_____ R_____W_____ Water Break (0:47)09 ChEsT - Diamond Push-UpsR _____R _____R _____R _____R _____10 back - LawnmowersR_____W_____R_____W_____R_____ W_____R_____W_____R_____W_____11 ChEsT - Dive-Bomber Push-UpsR_____ R_____ R_____ R_____ R_____12 back - back FlysR_____W_____ R_____W_____ R_____W_____ R_____W_____ R_____W_____ Water Break (1:04)13 back - Wide Front pull -UpsR_____R_____R_____R_____R_____14 ChEsT - standard Push-UpsR_____ R_____ R_____ R_____ R_____15 back - Reverse Grip Chin-UpsR_____W_____R_____W_____R_____W_ ____R_____W_____R_____W_____16 ChEsT - Military Push-UpsR_____R_____ R_____ R_____ R_____ Water Break (1.)

2 00)17 back - Closed Grip Overhand pull -UpsR_____R_____R_____R_____R_____18 ChEsT - Wide Fly Push-UpsR_____R_____R_____R_____R_____19 back - heavy Pants R_____W_____ R_____W_____ R_____W_____ R_____W_____ R_____W_____ 20 ChEsT - Decline Push-UpsR _____R _____R _____R _____R _____Water Break (0:37)21 back - LawnmowersR_____W_____ R_____W_____ R_____W_____ R_____W_____ R_____W_____ 22 ChEsT - Diamond Push-UpsR _____R _____R _____R _____R _____23 back - back Flys R_____W_____R_____W_____R_____W_____R___ __W_____R_____W_____24 ChEsT - Dive-Bomber Push-UpsR _____R _____R _____R _____R _____Cool Down (3:22)Equipment Required Weights or resistance bands P90X Chin-Up Bar (+ Chin-up Max, if you struggle with pull -ups) Bench or chairWORKshEET ChEsT & back DIsC 1R: reps W: weight Post-Workout Nutrition Get better results and recover faster!

3 No more than 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula .Need more P90X worksheets? Go to DATE / WEEKWarm-Up (2:46 + 7:23)01 shOULDERs - Alternating shoulder PressesR_____W_____R_____W_____R_____W__ ___R_____W_____R_____W_____02 BICEPs - In & Out Bicep CurlsR_____W_____R_____W_____R_____W____ _R_____W_____R_____W_____03 TRICEPs - Two-Arm Triceps KickbackR_____W_____R_____W_____R_____W_ ____R_____W_____R_____W_____04 shOULDERs - Alternating shoulder PressesR_____W_____R_____W_____R_____W__ ___R_____W_____R_____W_____05 BICEPs - In & Out Bicep CurlsR_____W_____R_____W_____R_____W____ _R_____W_____R_____W_____06 TRICEPs - Two-Arm Triceps KickbackR_____W_____R_____W_____R_____W_ ____R_____W_____R_____W_____Ballistic Stretch (0.)

4 30)07 shOULDERs - Deep swimmer s Presses R_____W_____R_____W_____R_____W_____R___ __W_____R_____W_____08 BICEPs - Full supination Concentration CurlsR_____W_____R_____W_____R_____W____ _R_____W_____R_____W_____09 TRICEPs - Chair DipsR _____R _____R _____R _____R _____10 shOULDERs - Deep swimmer s PressesR_____W_____R_____W_____R_____W__ ___R_____W_____R_____W_____11 BICEPs - Full supination Concentration CurlsR_____W_____R_____W_____R_____W____ _R_____W_____R_____W_____12 TRICEPs - Chair DipsR _____R _____R _____R _____R _____Ballistic Stretch (0:30)13 shOULDERs - Upright RowsR_____W_____R_____W_____R_____W_____ R_____W_____R_____W_____14 BICEPs - static Arm CurlsR_____W_____R_____W_____R_____W____ _R_____W_____R_____W_____15 TRICEPs - Flip-Grip Twist Triceps KickbacksR_____W_____R_____W_____R_____W _____R_____W_____R_____W_____16 shOULDERs - Upright RowsR_____W_____R_____W_____R_____W_____ R_____W_____R_____W_____17 BICEPs - static Arm CurlsR_____W_____R_____W_____R_____W____ _R_____W_____R_____W_____18 TRICEPs - Flip-Grip Twist Triceps KickbacksR_____W_____R_____W_____R_____W _____R_____W_____R_____W_____Ballistic Stretch (0.

5 34)19 shOULDERs - seated Two-Angle shoulder FlysR_____W_____R_____W_____R_____W_____ R_____W_____R_____W_____20 BICEPs - Crouching Cohen Curls R_____W_____R_____W_____R_____W_____R___ __W_____R_____W_____21 TRICEPs - Lying-Down Triceps ExtensionsR_____W_____R_____W_____R_____ W_____R_____W_____R_____W_____22 shOULDERs - seated Two-Angle shoulder FlysR_____W_____R_____W_____R_____W_____ R_____W_____R_____W_____23 BICEPs - Crouching Cohen CurlsR_____W_____R_____W_____R_____W____ _R_____W_____R_____W_____24 TRICEPs - Lying-Down Triceps ExtensionsR_____W_____R_____W_____R_____ W_____R_____W_____R_____W_____Ballistic Stretch (0:38)25 shOULDERs - In & Out straight-Arm shoulder FlysR_____W_____R_____W_____R_____W_____ R_____W_____R_____W_____26 BICEPs - Congdon CurlsR_____W_____R_____W_____R_____W____ _R_____W_____R_____W_____27 TRICEPs - side Tri-RisesRT_____LT_____RT_____LT_____RT_ ____LT_____RT_____LT_____RT_____LT_____2 8 shOULDERs - In & Out straight-Arm shoulder FlysR_____W_____R_____W_____R_____W_____ R_____W_____R_____W_____29 BICEPs - Congdon CurlsR_____W_____R_____W_____R_____W____ _R_____W_____R_____W_____30 TRICEPs - side Tri-RisesRT_____LT_____RT_____LT_____RT_ ____LT_____RT_____LT_____RT_____LT_____C ool Down (3.

6 29)Equipment Required Weights or resistance bands Bench or chairWORKshEET shOULDERs & ARMs DIsC 3R: reps W: weight RT: right LT: leftPost-Workout Nutrition Get better results and recover faster! No more than 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula .Need more P90X worksheets? Go to DATE / WEEKWarm-Up (2:27 + 7:34)01 LEGs - Balanced LungesRT_____LT_____RT_____LT_____RT____ _LT_____RT_____LT_____RT_____LT_____02 LEGs - Calf-Raise squatsR_____W_____R_____W_____R_____W___ __R_____W_____R_____W_____03 back - Reverse Grip Chin-UpsR _____R _____R _____R _____R _____04 LEGs - super skatersRT_____LT_____RT_____LT_____RT___ __LT_____RT_____LT_____RT_____LT_____05 LEGs - Wall squatsR_____secR_____secR_____secR_____s ecR_____sec06 back - Wide Front pull -UpsR _____R _____R _____R _____R _____07 LEGs - step back LungeR_____W_____ R_____W_____ R_____W_____ R_____W_____ R_____W_____ 08 LEGs - Alternating side Lunge R_____W_____ R_____W_____ R_____W_____ R_____W_____ R_____W_____ 09 back .

7 Closed Grip Overhead pull -UpsR _____R _____R _____R _____R _____10 LEGs - single-Leg Wall squatR_____secR_____secR_____secR_____se cR_____sec11 LEGs - Deadlift squatsRT_____LT_____RT_____LT_____RT____ _LT_____RT_____LT_____RT_____LT_____12 back - switch Grip pull -Ups (switch every 2 reps)R _____R _____R _____R _____R _____Water Break (2:00)13 LEGs - Three-Way LungeRT_____LT_____RT_____LT_____RT_____ LT_____RT_____LT_____RT_____LT_____14 LEGs - sneaky LungeR_____R_____R_____R_____R_____15 back - Reverse Grip Chin-UpsR_____R_____R_____R_____R_____16 LEGs - Chair salutationsR_____secR_____secR_____secR_ ____secR_____sec17 LEGs - Toe-Roll Iso LungeR_____W_____R_____W_____R_____W____ _R_____W_____R_____W_____18 back - Wide Front pull -UpsR_____R_____R_____R_____R_____19 LEGs - Groucho WalkR_____secR_____secR_____secR_____sec R_____sec20 LEGs - Calf

8 RaisesR_____W_____R_____W_____R_____W___ __R_____W_____R_____W_____R_____W_____R_ ____W_____R_____W_____R_____W_____R_____ W_____R_____W_____R_____W_____R_____W___ __R_____W_____R_____W_____21 back - Closed Grip Overhand pull -UpsR_____R_____R_____R_____R_____22 LEGs - 80/20 siebers-speed squatsRT_____LT_____RT_____LT_____RT____ _LT_____RT_____LT_____RT_____LT_____23 back - switch Grip pull -Ups R_____R_____R_____R_____R_____Cool Down (4:18)Equipment Required Weights or resistance bands P90X Chin-Up Bar (+ Chin-up Max, if you struggle with pull -ups) Bench or chairPost-Workout Nutrition Get better results and recover faster! No more than 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula.

9 Need more P90X worksheets? Go to : reps W: weight RT: right LT: leftWORKshEET LEGs & back DIsC 5 Toes OutFeet ParallelToes In DATE / WEEKWarm-Up (6:31 + 3:30)01 stacked Foot / staggered hands Push-Ups (switch every 5 reps)R _____R _____R _____R _____R _____02 Banana Rolls (16 reps / 2 min)R _____R _____R _____R _____R _____03 Leaning Crescent LungesR_____W_____ R_____W_____ R_____W_____ R_____W_____ R_____W_____ 04 squat RunsR_____W_____ R_____W_____ R_____W_____ R_____W_____ R_____W_____ 05 sphinx Push-UpsR _____R _____R _____R _____R _____06 Bow to Boat (4 sets/1:48 min)R _____R _____R _____R _____R _____07 Low Lateral skatersR _____R _____R _____R _____R _____08 Lunge & Reach R_____W_____ R_____W_____ R_____W_____ R_____W_____ R_____W_____ Water Break (0.)

10 42)09 Prison Cell Push-UpsR _____R _____R _____R _____R _____10 side hip RaiseRT_____LT_____RT_____LT_____RT_____ LT_____RT_____LT_____RT_____LT_____11 squat X-PressR_____W_____ R_____W_____ R_____W_____ R_____W_____ R_____W_____ 12 Plank to Chaturanga RunR _____R _____R _____R _____R _____13 Walking Push-UpsR_____R_____R_____R_____R_____14 superman BananaR _____R _____R _____R _____R _____15 Lunge Kickback Curl PressR_____W_____R_____W_____R_____W____ _R_____W_____R_____W_____16 Towel hoppersR _____R _____R _____R _____R _____Water Break (0:44)17 Reach high & Under Push-UpsR _____R _____R _____R _____R _____18 steam EngineR _____R _____R _____R _____R _____19 Dreya RollsR_____R_____R_____R_____R_____20 Plan to Chaturanga IsoR _____R _____R _____R _____R _____21 halfbackR _____R _____R _____R _____R _____22 Table Dip Leg RaisesR _____R _____R _____R _____R _____Cool Down & Stretch (5:06)Equipment Required Weights or resistance bands WORKshEET CORE sYNERGIsTICs DIsC 8R: reps W: weight RT: right LT: leftPost-Workout Nutrition Get better results and recover faster!