workout sheets

7/23/2019 Workout Sheets

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P90X3 ECCENTR

DATE/WEEK R W R W R

1 SQUAT

2 LUNGE

3 SUMO

4 WEIGHTED PISTOLS

5 SIDE KICK

6 FRONT KICK

AL!ANIAN SQUAT

" ADDUCTOR LUNGE

9 CROSS REACH

10 TT PLUS

11 !RIDGE KICKS

12 HIP FLEXOR SPLITS

13 CALF DOG

Created and modifed by Reddit



IC LOWER

W R W R W

ser p666x. © Beachbody, LLC. All rights reserved



P90X3 ECCENT

DATE/WEEK R W R W R

1 STANDARD PUSH#UPS

2 STANDARD PULL#UPS

3 MILITAR$ PRESS

4 MILITAR$ PUSH#UPS

5 CHIN#UPS

6 DEEP SWIMMER%S PRESS

FL$ PUSH#UPS

" & PULL#UPS

9 UPRIGHT HAMMER PULL

10 STAGGERED PUSH#UPS

11 ROCKET LAUNCHER ROW

12 LAERAL/ANTERIOR RAISE

13 PL$O PUSH#UPS

14 &AULTER PULL#UPS

15 PTEREODACT$L FL$S

16 ROCKET LAUNCHER KICK!ACK

1 FLIP FLOP COM!O

1" TRICEP SK$FERS

19 KNEELING PREACHER CURL

!URNOUT




IC UPPER

W R W R W




P90X3 CO

DATE/WEEK R W R W

R O U N D 1

1 SLO MO CHIN#UPS

2 X PL$O PUSH#UPS

3 LUNGE THRUST PRESS

4 W PULL#UPS

5 PUSH#UP !IRD DOG CRUNCH

R O U N D 2

1 SLO MO CHIN#UPS

2 X PL$O PUSH#UPS


4 W PULL#UPS


R O U N D 3

1 SLO MO CHIN#UPS

2 X PL$O PUSH#UPS


4 W PULL#UPS


R O U N D 4

1 SLO MO CHIN#UPS

2 X PL$O PUSH#UPS


4 W PULL#UPS


!URNOUT

Created and modifed



PLEX UPPER

R W R W R W

by Reddit user p666x. © Beachbody, LLC. All rights reserved



P90X3 CO

DATE/WEEK R W R W

R O U N D 1

1 KNEE DROP SQUAT

2 !OUNDING SPLIT SQUAT

3 TRIPLE SPEED SKATER

4 DS DOU!LE L

5 THE STA!ILI'ER

R O U N D 2

1 KNEE DROP SQUAT



4 DS DOU!LE L

5 THE STA!ILI'ER

R O U N D 3

1 KNEE DROP SQUAT



4 DS DOU!LE L

5 THE STA!ILI'ER

R O U N D 4

1 KNEE DROP SQUAT



4 DS DOU!LE L

5 THE STA!ILI'ER

!URNOUT

Created and modifed



PLEX LOWER

R W R W R W




P90X3 INCINERATOR

DATE/WEEK R W R W R

1 RENEGADE ROW

2 PULL#UPS

3 FLOOR FL$S

4 PUSH#UPS

5 ROCKET LAUNCHER ROW

6 CHIN#UPS

(A( PRESS

" MILITAR$ PUSH#UPS

9 MONKE$ PUMP

10 PIKE PRESS

11 PTERODACT$L FL$S

12 FLIPPER

13 POPE$E HAMMER CURLS

14 KNEELER CURLS

15 HAIL TO THE CHIEF

16 SK$FERS

1 ARM AND HAMMER

1" ROCKET LAUNCHER KICK!ACKS

!URNOUT

Created and modifed by Reddit user p666x. © Beachbody, LLC. All rights



W

reserved



P90X3 TOTA

DATE/WEEK R W R W

1 PUSH#UP/SIDE ARM !ALANCE

2 CRESCENT CHAIR

3 PULL KNEE PULL

4 FLIP FLOP CRUNCH

5 CRAWL$ PL$O PUSH#UPS

6 RELE&)#PLI)* WEIGHTED

CHIN#UP CIRCLE CRUNCH

" !OAT PLOW

9 !ALANCE ARCH PRESS

10 HOP PRESS

11 GLAMOUR HAMMER

12 !RANON !OAT

13 FL$ING WARRIOR

14 SQUAT ROCKERS

15 SIDE RISE PUNCH

16 WARRIOR SQUAT MOON

Created and modifed



SYNERGISTICS

R W R W R W

12

+,-.

10/,

"/,

22

35

10

10

12 12

12

10 10

+,-.

4 4

15 15

13 13

PAUS PAUS




P90X3 THE CH

DATE/WEEK PULL PUSH PULL PUSH PULL

45 25 50

1 WIDE PULL#UP 45 5

2 STANDARD PUSH#UP 25 2

3 WIDE PULL#UP 45 5

4 STANDARD PUSH#UP 25 2

5 CHIN#UP 45 5

6 MILITAR$ PUSH#UP 20 2

CHIN#UP 45 5

" MILITAR$ PUSH#UP 20 2

9 CLOSE GRIP PULL#UP 45 5

10 WIDE PUSH#UP 25 2

11 CLOSE GRIP PULL#UP 45 5

12 WIDE PUSH#UP 25 2

13&AULTER PULL#UP

45 5(RIG!"

14STAGGERED PUSH#UP

25 2(RIG!"

15&AULTER PULL#UP

45 5(L#$!"

16STAGGERED PUSH#UP

25 2(L#$!"

!URNOUT #A

%ic& a number 'or ush)us and ull)usand hit that number 'or every e*ercise.




LLENGE

PUSH PULL PUSH PULL PUSH2"

0

"

0

"

0

2

0

2

0

"

0

"

0

"

0

"


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