p90x workout form
TRANSCRIPT
7/31/2019 P90X Workout Form
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P90X
Chest and Back Disc 112.27.11
Excercise Reps Weight Reps Weight Reps Weight
Chest- Standard Push-Ups
Back- Wide Front Pull-UpsChest- Military Push-Ups
Back- Reverse Grip Chin-Ups
Chest- Wide Fly Push-Ups
Back- Closed grip overhand Pull-Ups
Chest- Decline Push-Ups
Back- Heavy Pants
Chest- Diamond Push-Ups
Back- Lawn Mowers
Chest- Dive-Bomber Push-Ups
Back- Back Flys
1.2.12
Excercise Reps Weight Reps Weight Reps Weight
Chest- Standard Push-Ups 30 16 15t5k
Back- Wide Front Pull-Ups 10 4.5 12ch
Chest- Military Push-Ups 21 10 8k
Back- Reverse Grip Chin-Ups 10 6 10ch
Chest- Wide Fly Push-Ups 16 11 9t7k
Back- Closed grip overhand Pull-Ups 7 5 8ch
Chest- Decline Push-Ups 13 7 10
Back- Heavy Pants 15 35 16 35 15 10Chest- Diamond Push-Ups 9 6 6t4k
Back- Lawn Mowers 15 45 15 45 15 10
Chest- Dive-Bomber Push-Ups 9.5 8.5 8
Back- Back Flys 10 35 10 35 15 10
Excercise Reps Weight Reps Weight Reps Weight
Chest- Standard Push-Ups 35 20 15t10k
Back- Wide Front Pull-Ups 11 5 12ch
Chest- Military Push-Ups 21 8 2t6k
Back- Reverse Grip Chin-Ups 10 7 14ch
Chest- Wide Fly Push-Ups 16 14 12t8k
Back- Closed grip overhand Pull-Ups 6 7 12ch
Chest- Decline Push-Ups 15 12 12
Back- Heavy Pants 15 35 15 35 25 8
Chest- Diamond Push-Ups 10 8 5t
Back- Lawn Mowers 12 55 15 55 20 8
Chest- Dive-Bomber Push-Ups 10 7.5 10
Back- Back Flys 12 35 10 35 20 8
Andy Lau
Andy Lau
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1.16.2012
Excercise Reps Weight Reps Weight Reps Weight
Chest- Standard Push-Ups 40 20
Back- Wide Front Pull-Ups
Chest- Military Push-Ups 25 1t9k
Back- Reverse Grip Chin-UpsChest- Wide Fly Push-Ups 18 14t6k
Back- Closed grip overhand Pull-Ups
Chest- Decline Push-Ups 11 12
Back- Heavy Pants
Chest- Diamond Push-Ups 10 4t4k
Back- Lawn Mowers
Chest- Dive-Bomber Push-Ups 6 9
Back- Back Flys
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Reps Weight
Reps Weight
10t5k
8ch
5k
12ch
10t10k
12ch
5
20 104t5k
15 20
6
12 10
Reps Weight
10t8k
10ch
6k
14ch
12t5k
14ch
8
20 10
9k
15 20
5
15 10
ren
ren
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P90X
Shoulders & Arms Disc 3
12.29.11
Exercise Rep Weight Rep Weight Rep Weight
Alternating Shoulder Press 16x35 10x35
In & Out Bicep Curls 16x25
Two-Arm Tricep Kickback 18x25Deep Swimmer's Press
Full Spination Concentration Curls
Chair Dips
Upright Rows
Static Arm Curls
Flip-Grip Twist Triceps Kickback
Seated Two Angle Shoulder Flys
Crouching Cohen Curls
Lying-Down Triceps Extensions
1.4.12
Excercise Rep Weight Rep Weight Rep Weight
Alternating Shoulder Press 12x35 10x35 12x10
In & Out Bicep Curls 16x25 16x25 16x10
Two-Arm Tricep Kickback 12x25 10x30 15x10
Deep Swimmer's Press 10x30 8x30 15x10
Full Spination Concentration Curls 9x30 10x30 15x10
Chair Dips 30 30 15 straight
Upright Rows 10x35 11x35 15x10
Static Arm Curls 16x25 16x25 16x10
Flip-Grip Twist Triceps Kickback 10x25 11x25 15x5Seated Two Angle Shoulder Flys 16x25 16x25 9x10 7x5
Crouching Cohen Curls 10x25 10x25 15x10
Lying-Down Triceps Extensions 10x25 10x25 15x10
Straight Arm Shoulder Flys 13x25 16x5
Congdon Curls 10x25 15x10
Side Tri Rise R=7 L=10 10R 10L
abripperx
1.14.12
Exercise Rep Weight Rep Weight Rep Weight
Alternating Shoulder Press 12 35 12 35 15 8
In & Out Bicep Curls 16 30 16 30 20 8
Two-Arm Tricep Kickback 10 30 12 30 15 8
Deep Swimmer's Press 10 30 10 30 15 8
Full Spination Concentration Curls 10 30 11 30 15 8
Chair Dips 30 35 16
Upright Rows 12 35 12 35 15 8
Static Arm Curls 16 25 16 25 16 8
Flip-Grip Twist Triceps Kickback 12 25 12 25 30 5
Andy Lau
Andy Lau
Andy Lau
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Seated Two Angle Shoulder Flys 16 25 16 25 16 8
Crouching Cohen Curls 10 25 10 25 15 8
Lying-Down Triceps Extensions 12 25 15 25 15 8
Straight Arm Shoulder Flys 16 8 20 8 16 5
Congdon Curls 10 25 12 25 20 8
Side Tri Rise
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Rep Weight
Rep Weight
15x10
16x10
15x10
15x10
15x10
12 straight
15x10
16x10
15x516x5
15x10
15x10
16x5
15x10
15R 15L
Rep Weight
12 11
16 11
15 8
15 11
12 11
20
12 11
16 11
15 8
ren
ren
ren
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16 8
12 11
15 8
16 5
20 8
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P90X
Legs & Back Disc 5
12.30.11 Andy Lauren
Exercise Reps Weight Reps Weight
Balance Lunges 10 10
Calf Faise Squats 20x35's 25 5s
Reverse Grip Chin-Ups 20x13's 15 5Super Skaters 25 25
Wall Squats
Wide Front Pull-Ups 12x14's 15 5
Step Back Lunges 15x25's 15 10
Alternating Side Lunges 24x5's 25 5s
Overhand Close Grip Pull-Ups 15x13's 15 5s
Single Leg Wall Squats
Dead Lift Squats 18's 20
Switch Grip Pull-Ups 16x14's 14 6
3 way lunges
Tip Toe Lunges
Reverse grip chin-Ups 20x14's 20 6
Chair Salutations
Toe Role Lunges
Wide Front Pull-Ups 9x14's 25 5
Groucho Walk
Calf Raises 25's 25
Overhand Close Grip Pull-Ups 13x14's 16 6
80-20 Siebers Speed Squats
Switch Grip Pull-Ups 15x14's 16 6
12.30.11 Andy Lauren
Exercise
Balance Lunges 25 25
Calf Faise Squats 20x35 25x5
Reverse Grip Chin-Ups 14 12
Super Skaters 25 25
Wall Squats
Wide Front Pull-Ups 9 12
Step Back Lunges 15x25 15x10
Alternating Side Lunges 25 25x10
Overhand Close Grip Pull-Ups 9 15
Single Leg Wall Squats
Dead Lift Squats 15's 20's
Switch Grip Pull-Ups 8 10
3 way lunges
Tip Toe Lunges
Reverse grip chin-Ups 12 12
Chair Salutations
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Toe Role Lunges
Wide Front Pull-Ups 6 10
Groucho Walk
Calf Raises 25's 10's
Overhand Close Grip Pull-Ups 8 12
80-20 Siebers Speed Squats
Switch Grip Pull-Ups 10 10
1.15.2012 Andy Lauren
Exercise
Balance Lunges 25 25
Calf Faise Squats 25x35 25x8
Reverse Grip Chin-Ups 17 15
Super Skaters 25
Wall Squats
Wide Front Pull-Ups 10 13
Step Back Lunges 15x30 15x8
Alternating Side Lunges 24x8 24x5
Overhand Close Grip Pull-Ups 11 12
Single Leg Wall Squats
Dead Lift Squats 20 20
Switch Grip Pull-Ups 12 16
3 way lunges
Tip Toe Lunges
Reverse grip chin-Ups 10 13
Chair Salutations
Toe Role LungesWide Front Pull-Ups
Groucho Walk
Calf Raises
Overhand Close Grip Pull-Ups
80-20 Siebers Speed Squats
Switch Grip Pull-Ups
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Exercise Reps Weight Reps Weight Reps Weight
slow motion 3 in 1 pushups 2,4,4k 4, 4, 4
bonus 12 5
in & out shoulder flies 16 8 16 5 16 8
chair dips leg raise: 30 15 30
plange push ups 10 10k 15pike press 8 8 8
side tri rise r=5 l=8 r&l=15
floor flys 26 9 12
scarecrows 12 8 15 3 15 8
overhead tricep extension 6 30 15 5 8 30
two twitch speed push ups 9 11k 7
Y Press 8 25 12 8 10 25
lying tricep extensions 9 30 12 8
side to side pushups 8? 8
pour flys 10 8 10 3
side leaning tricep extension 8 25 15 5
one are push-ups 0 4k not deep
weighted circles 35 5
throw the bomb 8 30 12 5
clap or plyo push-ups 7 5k
slow-mo throw 10 8 6 5
front to back tricep extension skipped 12 8
one arm balance push ups 13 8
fly-row-press 10 8 12 5
dumbell cross body blows 15 20 15 5
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Exercise Reps Weight Reps Weight Reps
slow motion 3 in 1 pushups 4,4,4 4,4,4 4,2/2k,4k
bonus 13 6toes
in & out shoulder flies 16 15 16 5 16
chair dips leg raise: 30 20 16
plange push ups 8 6t3k 6,4kpike press 10 8 9
side tri rise r=5 l=5 r&l=12
floor flys 24 8t8k 4,4k
scarecrows 10 15 15 3 12
overhead tricep extension 6 30 15 8s 12
two twitch speed push ups 12.5 8t7k 7, 8k
Y Press 8 30 15 8 14
lying tricep extensions 7 30 15 8
side to side pushups 10 10
pour flys 10 8 10 5
side leaning tricep extension 5 30 12 8
one are push-ups skipped
weighted circles 40 5 30 3
throw the bomb 15 20 15 5
clap or plyo push-ups 10 5k
slow-mo throw 10 8 10 5
front to back tricep extension 15 20 12 8
one arm balance push ups 18 skipped
fly-row-press 3.5 30 12 5
dumbell cross body blows 12 30 20 8