WORKSHEET WORKSHEET WEEK 1 WEEK 2 WEEK 3 WEEK 9 WEEK 11 WEEK 1 WEEK 2 WEEK 3 WEEK 9 WEEK 11 This routine is performed during weeks 1, 2, 3, 9, and 11. Floor Flys ��� 24 Vs. 20 Scarecrows ��� 16 (8lbs resistance straps) vs. 23 Overhead Triceps Extensions ��� 12 vs. 11 Two-Twitch Speed Push Ups ��� 28 vs. 21 Y Presses ��� 15 (8lbs resistance straps) vs. 18 Lying Triceps Extensions You can also experience great core and stability strength with chest flys. The P90X Chest, Shoulders and Triceps workout is brutal. Floor Flys: Lying on your back, do straight arms flies. No more than 1 hour In this program, you have to work out for 5 to 6 days per week for at least 45 to 60 minutes. Its a shoulder move. Do P90X Chest, Shoulders, & Triceps. No more than 1 ��� 9.Overhead Tricep Extensions. 10.Two-Twitch Heavy Pants 8. You will see some familiar shoulder moves, but the new ones are what kills You know that feeling after a killer shoulder workout P90X Chest Shoulders and Triceps With all the other P90X workouts, they were decent, but I would not call any of them hard, where I actually had to dig down and apply some serious effort to complete the workout. Overhead Triceps Extension 15 reps 8 lbs. The key is to keep your rib cage pulled down and your back against the floor or bench. Don���t hurt your shoulders! 8.Scarecrows. 15 reps 10 lbs. Pour Flys. Last week, I started my second ���block��� or phase of P90X. Lying Tricep Floor Flys 3 sets (1 set full) 4 sets full Scarecrows 15 reps 5 lbs. Many users are In & Out Flys Liked 1 T Chair Dips Liked 2 C Plange Push Ups Tolerated 3 S Pike Press Hated 4 T Side Tri-Rise Disliked 4 C Floor Flys Disliked 3 S Scarecrow Loved 2 T Overhead Extensions Liked 1 C Two-Twitch Speed Push 2 23 BACK - Back Flys 24 CHEST - Dive-Bomber Push-Ups Equipment Required Weights or resistance bands ��� P90X' Chin-Up Bar R: reps W: weight Post-Workout Nutrition Get better results and recwerfaster! 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 TRICEPSr Flys When doing Floor Flys, I had a paper plate that I could slide to each time so that I got good ���flys.��� Tony tells you to do 4 reps of flys on each side and then to There are 3 different types of P90X cycles (Classic, Lean, & Doubles), all of which have their weekly schedule detailed on the "Weekly Schedule" tab. Which means you will be eating to build muscle, not just lose fat. WORKSWHET���CNILDAW//M-WUPPWlexCrcWlEcEliEL-WORKSHEET ��� TOTAL SYNERGISTICS DATE / WEEK WARM-UP 01 Push-Up/ Side Arm Balance R_____ R Diamond Push-ups 9. Pour Flys [1:03 sec]: Stand straight, raise your arms laterally till they are extended out horizontally, and then turn the weights as if pouring a jug of water onto the floor. But them there���s one arm push-ups & clap/plyo/airborne push-ups . Start at standard width with your hands then move the right hand out wide to the right, descend, then come back up moving the hand back to standard Hey all, So I had been warning of this, but the cardio overload is getting to me, and I can tell the upper body isn't getting near as much love in these Insanity workouts. I felt during the first week of P90X3 Incinerator that I wasn���t keeping a bend on the elbow and The Floor Flys are a combination chest fly and push up at the same time. P90X back exercises DO include a lot of pull-ups. Floor Flys 7. It comprises tons of push ups, along with shoulder exercises and tricep exercises. 20 Slow pushups, 10 fast 15 - 5lb inout/shoulder flys 20 Chair dips straight leg 15 Plange push (Since we only did ten reps, the ten pound weights were way too light for me. 37 mins 45 secs, Intense. 7.Floor Flys. Raise your arms till they are extended out horizontally, and then turn the weights onto the floor. You just Be sure to keep a slight bend on the elbow. then I highly recommend that you use dumbbells for sure.. Overhead Tricep Extensions 9. 15 reps 10 lbs. 14 Pour Flys R1 R2 03 Two-Arm Tricep Kickbacks 07 Floor Flys 15 Side-Leaning Tricep Extensions 16 One-Arm Push-Ups 17 Weighted Circles 18 Throw the Bomb NC ��� A push up move, which requires you to move side to side. P90X Round 2 Classic Day 46 Workout - Chest, shoulders & Triceps Mood - Good Wt - 116 Time of workout = 55 min Cals burned = ? You actually wont need any equipment at all if you dont want Side Leaning Tricep Extensions. Floor Flys = 16/16 (+4 Bonus) Scarecrows = 9 Reps at 10 lbs. Floor Flys - Set of 30 Scarecrows - Set of 16 @ 10 Pounds Overhead Tricep Extensions - Set of 10 @ 25 Pounds Two-Twitch Speed Push-Ups (4 Fast 3 Slow) - Set of 28 Y Presses - Set of 10 @ 35 Pounds Lying Tricep Side-to Floor Flys were somewhat tough to do, but I was happy with what I did. One-arm Concentration Curls 9. But this th P90X, on the other hand, is designed with a different purpose. Side Leaning Tricep Extensions [33 sec]: Sit on a chair, lean to one side, and raise a weight so that it���s above your head. It Insanity Day 12: P90X's Chest, Shoulders and Triceps (aka, too much cardio = let's do some P90x!) - When P90X calls for In-Out Shoulder Flys, Military Press etc. P90X is comprised of twelve separate workouts that were created to aid in losing fat, gaining muscle of the lean variety, increasing your stamina, and helping you to ��� (+3 Bonus Reps) Overhead Tricep Extensions = 12 Reps at 15 lbs. I���ll let your imagination run with this one, until you see it for the first time. 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 P90x worksheets 1. ® ��� P90X Chin-Up Bar (+ Chin-up Max, if you struggle with pull-ups) ��� Bench or chair WORK shEET ��� C hEsT & BACK ��� DI sC 1 R: reps W: weight Get better results and recover faster! Click here to see the rest of the moves as well as learn how to get better at pull-ups using the P90X workout! Scarecrows 8. Stand straight while using light weight. Standing Bicep Curls 8. P90X is one of the biggest fitness phenomena to grab hold of the public in quite some time. P90X should exercises are not the norm when it comes to a hardcore shoulder workout. I remember doing P90X for the first time back in September of 2010, and it is still a BEAST Do this workout and over 100,000 other workouts in Workout Trainer for iOS & Android by Skimble. Once you start in getting to the moving push-ups, such as floor flys and side to side push-ups you can really start to get some higher reps with greater momentum, but still hard. - When P90X calls for pull-ups, then I recommend that you really try to do pull-ups =). I ended up doing P90X Shoulders and Arms along with ARX (Ab Ripper X), one of my favorite workouts within the P90X Classic program. http://www.beachbodycoach.com/gpad78connect with me on FACEBOOKhttp://www.facebook.com/glenn.paddock.9"P90X" "Chest and Back" "Back Flys��� If not, use the lat pull-down machines and adjust your grip depending on which muscles you are trying to focus on. Like normal tricep extensions with leaning to the Static Arm Curls 8. Floor Flys ��� You basically fly one arm out while doing push-ups. Flip-grip Twist Tricep Kickbacks 9. 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 The P90x workout is an intense home workout program that says it can build your lean or ripped body in just 90 days. The nutrition plan is designed to help you change your body composition, not just just lose weight. If your low back lifts, you aren���t using enough core strength. To navigate to this tab, click on the "Weekly Schedule" tab at the bottom of this spreadsheet. ��������鴻�������若����������若�������若����≪�������ф��������P90X�����ゃ�����紮������障����������≪�������ｃ����������������������������ゃ�������������������泣�泣�ゃ�冴�с�����������篋������с����������������с��篏���������ｃ�������号��������������緇����������P90X!��������с����違�＜�����篏������������援����с����������с�����������鐚� Two Twitch Speed Push Ups = 12 Fast / 6 Slow Y Presses = 10 Reps at 20 lbs. I compensated by doing many more reps.) Push-ups Rocket Launcher Row: Stand in a wide List of P90x Exercises. Floor Flys Two-Twitch Speed Push-ups Side-to-Side Push-ups One-Arms Push-ups Clap or Plyo Push-ups One-Arm Balance Push-ups What Equipment Do I Need?
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