Equipment Required Weights or resistance bands P90X Chin-Up Bar. Bench or chair. Need more P90X worksheets? Go to P90Xworksheets.
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1 WORKSHEET CHEST & BACK DISC 1 Warm-Up (2:30 + 6:30) 01 Chest - Standard Push-Ups 02 Back - Wide Front Pull-Ups R R R R R 03 Chest - Military Push-Ups 04 Back - Reverse Grip Chin-Ups Water Break (0:49) 05 Chest - Wide Fly Push-Ups 06 Back - Closed Grip Overhand Pull-Ups 07 Chest - Decline Push-Ups R R R R R 08 back - Heavy Pants Water Break (0:47) 09 Chest - Diamond Push-Ups 10 Back - Lawnmowers 11 Chest - Dive-Bomber Push-Ups R R R R R 12 back - Back Flys Water Break (1:04) 13 Back - Wide Front Pull-Ups R R R R R 14 Chest - Standard Push-Ups R R R R R 15 back - Reverse Grip Chin-Ups 16 Chest - Military Push-Ups R R R R R Water Break (1:00) 17 Back - Closed Grip Overhand Pull-Ups R R R R R 18 Chest - Wide Fly Push-Ups R R R R R 19 back - Heavy Pants 20 Chest - Decline Push-Ups Water Break (0:37) 21 Back - Lawnmowers 22 Chest - Diamond Push-Ups 23 back - Back Flys 24 Chest - Dive-Bomber Push-Ups Cool Down (3:22) R: reps W: weight
2 WORKSHEET SHOULDERS & ARMS DISC 3 Warm-Up (2:46 + 7:23) 01 SHOULDERS - Alternating Shoulder Presses 02 BICEPS - In & Out Bicep Curls 03 TRICEPS - Two-Arm Triceps Kickback 04 SHOULDERS - Alternating Shoulder Presses 05 BICEPS - In & Out Bicep Curls 06 TRICEPS - Two-Arm Triceps Kickback Ballistic Stretch (0:30) 07 SHOULDERS - Deep Swimmer s Presses 08 BICEPS - Full Supination Concentration Curls 09 TRICEPS - Chair Dips 10 SHOULDERS - Deep Swimmer s Presses 11 BICEPS - Full Supination Concentration Curls 12 TRICEPS - Chair Dips Ballistic Stretch (0:30) 13 SHOULDERS - Upright Rows 14 BICEPS - Static Arm Curls 15 TRICEPS - Flip-Grip Twist Triceps Kickbacks 16 SHOULDERS - Upright Rows 17 BICEPS - Static Arm Curls 18 TRICEPS - Flip-Grip Twist Triceps Kickbacks Ballistic Stretch (0:34) 19 SHOULDERS - Seated Two-Angle Shoulder Flys 20 BICEPS - Crouching Cohen Curls 21 TRICEPS - Lying-Down Triceps Extensions 22 SHOULDERS - Seated Two-Angle Shoulder Flys 23 BICEPS - Crouching Cohen Curls 24 TRICEPS - Lying-Down Triceps Extensions Ballistic Stretch (0:38) 25 SHOULDERS - In & Out Straight-Arm Shoulder Flys 26 BICEPS - Congdon Curls 27 TRICEPS - Side Tri-Rises RT LT RT LT RT LT RT LT RT LT 28 SHOULDERS - In & Out Straight-Arm Shoulder Flys 29 BICEPS - Congdon Curls 30 TRICEPS - Side Tri-Rises RT LT RT LT RT LT RT LT RT LT Cool Down (3:29)
3 WORKSHEET LEGS & BACK DISC 5 Warm-Up (2:27 + 7:34) 01 Legs - Balanced Lunges RT LT RT LT RT LT RT LT RT LT 02 Legs - Calf-Raise Squats 03 Back - Reverse Grip Chin-Ups 04 Legs - Super Skaters RT LT RT LT RT LT RT LT RT LT 05 Legs - Wall Squats R sec R sec R sec R sec R sec 06 Back - Wide Front Pull-Ups 07 Legs - Step Back Lunge 08 Legs - Alternating Side Lunge 09 Back - Closed Grip Overhead Pull-Ups 10 Legs - Single-Leg Wall Squat R sec R sec R sec R sec R sec 11 Legs - Deadlift Squats RT LT RT LT RT LT RT LT RT LT 12 Back - Switch Grip Pull-Ups (Switch every 2 reps) Water Break (2:00) 13 Legs - Three-Way Lunge RT LT RT LT RT LT RT LT RT LT 14 Legs - Sneaky Lunge R R R R R 15 Back - Reverse Grip Chin-Ups R R R R R 16 Legs - Chair Salutations R sec R sec R sec R sec R sec 17 Legs - Toe-Roll Iso Lunge 18 Back - Wide Front Pull-Ups R R R R R 19 Legs - Groucho Walk R sec R sec R sec R sec R sec Toes Out 20 Legs - Calf Raises Feet Parallel Toes In 21 Back - Closed Grip Overhand Pull-Ups R R R R R 22 Legs - 80/20 Siebers-Speed Squats RT LT RT LT RT LT RT LT RT LT 23 Back - Switch Grip Pull-Ups R R R R R Cool Down (4:18)
4 WORKSHEET CORE SYNERGISTICS DISC 8 Warm-Up (6:31 + 3:30) 01 Stacked Foot / Staggered Hands Push-Ups (Switch every 5 reps) 02 Banana Rolls (16 reps / 2 min) 03 Leaning Crescent Lunges 04 squat Runs 05 sphinx Push-Ups 06 Bow to Boat (4 Sets/1:48 min) 07 Low Lateral Skaters 08 Lunge & Reach Water Break (0:42) 09 Prison Cell Push-Ups 10 side Hip Raise RT LT RT LT RT LT RT LT RT LT 11 squat X-Press 12 Plank to Chaturanga Run 13 Walking Push-Ups R R R R R 14 Superman Banana 15 Lunge Kickback Curl Press 16 Towel Hoppers Water Break (0:44) 17 Reach High & Under Push-Ups 18 Steam Engine 19 Dreya Rolls R R R R R 20 Plan to Chaturanga Iso 21 Halfback 22 Table Dip Leg Raises Cool Down & Stretch (5:06)
5 WORKSHEET CHEST, SHOULDERS, & TRICEPS DISC 9 Warm-Up (8:52) 01 Chest - Slow-Motion 3-in-1 Push-Ups 02 Shoulders - In & Out Shoulder Flys 03 TRiceps - Chair Dips 04 Chest - Plange Push-Ups 05 Shoulders - Pike Presses 06 TRiceps- Side Tri-Rises RT LT RT LT RT LT RT LT RT LT 07 Chest - Floor Flys (Switch every 4 reps) 08 Shoulders - Scarecrows 09 TRiceps - Overhead Triceps Extensions 10 Chest - Two-Twitch Speed Push-Ups (4 Fast, 3 Slow) 11 Shoulders - Y-Presses 12 TRiceps - Lying Triceps Extensions Water Break (0:53) 13 Chest - Side-to-Side Push-Ups R R R R R 14 Shoulders - Pour Flys 15 TRiceps - side-leaning Triceps Extensions 16 Chest - One-Arm Push-Ups RT LT RT LT RT LT RT LT RT LT 17 Shoulders - Weighted Circles (2 X 20 reps) 18 TRiceps - Throw the Bomb 19 CHEST - Clap or Plyo Push-Ups R R R R R 20 Shoulders - Slo-Mo Throws 21 TRiceps - Front-to-Back Triceps Extensions 22 CHEST - One-Arm Balance Push-Ups 23 Shoulders - Fly-Row-Presses 24 TRICEPS - Dumbbell Cross-Body Blows Cool Down (4:18)
6 WORKSHEET BACK & BICEPS DISC 10 Warm-Up (2:36 + 6:32) 01 Back - Wide Front Pull-Ups 02 Back - Lawnmowers 03 biceps - Twenty-Ones 04 biceps - One-Arm Cross-Body Curls 05 Back - switch Grip Pull-Ups (Switch every 2 reps) 06 Back - Elbows-Out Lawnmowers 07 biceps - Standing Bicep Curls 08 biceps - One-Arm Concentration Curls 09 Back - Corn Cob Pull-Ups 10 Back - Reverse Grip Bent-Over Rows 11 biceps - Open-Arm Curls 12 biceps - Static-Arm Curls Water Break (0:42) 13 Back - Towel Pull-Ups (Switch every 3) R R R R R 14 Back - Congdon Locomotives 15 biceps - Crouching Cohen Curls 16 biceps - One-Arm Corkscrew Curls 17 Back - Chin-Ups R R R R R 18 Back - Seated Bent-Over Back Flys 19 biceps - Curl-Up/Hammer Downs 20 biceps - Hammer Curls 21 Back - Max Rep Pull-Ups R R R R R 22 Back - superman (6 x 10 seconds) 23 biceps - In-Out Hammer Curls 24 biceps - strip-set Curls (4 rounds) Cool Down (2:13) Towel
7 WORKSHEET AB RIPPER X DISC in & Outs 02 Seated bicycles 03 reverse bicycles 04 Seated crunchy FrogS 05 crossed leg/wide leg sit-ups 06 fifer scissors 07 hip rock n raise 08 pulse-ups (heels to heaven) 09 roll-up/ v-up combos 10 oblique v-ups 11 Leg climbs 12 mason (Kayak) twist Cool Down & Stretch (0:51) R: reps Equipment Required Mat Bring It! Use these recommended items with P90X. To order, visit Beachbody.ca Tony Horton s Beachbody PowerStands Jump Mat P90X Peak Performance Protein Bars Shakeology P90X Peak Health Formula P90X Results and Recovery Formula P90X Chin-Up Bar P90X Chin-Up Max
Standard Push-Ups R R R R R R R R R R. Wide Front Pull-Ups R R R R R R R R R R. Military Push-Ups R R R R R R R R R R. Reverse Grip Chin-Ups R R R R R
This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the number of reps performed and, when using dumbbells, the weight lifted. If using a band,
Standard Push-Ups R R R R R R R R R R. Wide Front Pull-Ups R R R R R R R R R R. Military Push-Ups R R R R R R R R R R. Reverse Grip Chin-Ups R R R R R
This routine is performed during weeks 1, 2, 3, 9, and. Use the spaces provided for each exercise to record the number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate
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