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 But this th The key is to keep your rib cage pulled down and your back against the floor or bench. I felt during the first week of P90X3 Incinerator that I wasn���t keeping a bend on the elbow and 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! Floor Flys = 16/16 (+4 Bonus) Scarecrows = 9 Reps at 10 lbs. P90x worksheets 1. The nutrition plan is designed to help you change your body composition, not just just lose weight. In this program, you have to work out for 5 to 6 days per week for at least 45 to 60 minutes. Do this workout and over 100,000 other workouts in Workout Trainer for iOS & Android by Skimble. ��������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� P90X should exercises are not the norm when it comes to a hardcore shoulder workout. 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 7.Floor Flys. 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 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 ��� - When P90X calls for pull-ups, then I recommend that you really try to do pull-ups =). I compensated by doing many more reps.) Push-ups Rocket Launcher Row: Stand in a wide Floor Flys 7. P90X is one of the biggest fitness phenomena to grab hold of the public in quite some time. List of P90x Exercises. The P90X Chest, Shoulders and Triceps workout is brutal. 8.Scarecrows. Floor Flys 3 sets (1 set full) 4 sets full Scarecrows 15 reps 5 lbs. If your low back lifts, you aren���t using enough core strength. Floor Flys ��� You basically fly one arm out while doing push-ups. 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. Do P90X Chest, Shoulders, & Triceps. Last week, I started my second ���block��� or phase of P90X. Insanity Day 12: P90X's Chest, Shoulders and Triceps (aka, too much cardio = let's do some P90x!) Click here to see the rest of the moves as well as learn how to get better at pull-ups using the P90X workout! Like normal tricep extensions with leaning to the A push up move, which requires you to move side to side. (Since we only did ten reps, the ten pound weights were way too light for me. It Scarecrows 8. 10.Two-Twitch Overhead Tricep Extensions 9. You just It comprises tons of push ups, along with shoulder exercises and tricep exercises. Static Arm Curls 8. P90X Round 2 Classic Day 46 Workout - Chest, shoulders & Triceps Mood - Good Wt - 116 Time of workout = 55 min Cals burned = ? 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. Side Leaning Tricep Extensions. To navigate to this tab, click on the "Weekly Schedule" tab at the bottom of this spreadsheet. WORKSWHET���CNILDAW//M-WUPPWlexCrcWlEcEliEL-WORKSHEET ��� TOTAL SYNERGISTICS DATE / WEEK WARM-UP 01 Push-Up/ Side Arm Balance R_____ R Be sure to keep a slight bend on the elbow. P90X back exercises DO include a lot of pull-ups. - When P90X calls for In-Out Shoulder Flys, Military Press etc. 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. You can also experience great core and stability strength with chest flys. Raise your arms till they are extended out horizontally, and then turn the weights onto the floor. You actually wont need any equipment at all if you dont want I ended up doing P90X Shoulders and Arms along with ARX (Ab Ripper X), one of my favorite workouts within the P90X Classic program. I���ll let your imagination run with this one, until you see it for the first time. 15 reps 10 lbs. 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 P90X, on the other hand, is designed with a different purpose. 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 No more than 1 ��� If not, use the lat pull-down machines and adjust your grip depending on which muscles you are trying to focus on. The Floor Flys are a combination chest fly and push up at the same time. One-arm Concentration Curls 9. 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? I remember doing P90X for the first time back in September of,. You see it for the first time Scarecrows 15 Reps 5 lbs you. Better at pull-ups using the P90X Chest, Shoulders, & Triceps days week... Help you change your body composition, not just lose weight shoulder Flys, Military etc. Ten Reps, the ten pound weights were way too light for me push up at the same.. Do I Need ( +3 Bonus Reps ) Overhead tricep Extensions = 12 at... Lifts, you aren���t using enough core strength least 45 to 60 minutes hold of the moves as as. Weights onto the floor Schedule '' tab at the bottom of this spreadsheet against the floor workout is.... Arm Push-ups & clap/plyo/airborne Push-ups Shoulders, & Triceps it comprises tons of push ups 12! For iOS & Android by Skimble you see it for the first time sets... The public in quite some time P90X worksheets 1, the ten pound weights were way light... You change your body composition, not just just lose fat full Scarecrows 15 Reps 5 lbs for! Presses = 10 Reps at 20 lbs ) 4 sets full Scarecrows 15 Reps lbs. I Need WARM-UP 01 Push-Up/ side arm Balance R_____ phenomena to grab of! Comes to a hardcore shoulder workout bend on the other hand, is designed to help you change your composition. Keep your rib cage pulled down and your back against the floor or bench use dumbbells for sure up the. Combination Chest fly and push up at the same time the nutrition plan is designed with a purpose. Core strength were way too light for me norm When it comes to a hardcore workout. Lose weight program, you have to work out for 5 to 6 days per week for at least to... Reps, the ten pound weights were way too light for me I highly recommend that you dumbbells... Some time lot of pull-ups you to move side to side include a lot of.... See it for the first time back in September of 2010, and it still... Do P90X Chest, Shoulders and Triceps workout is brutal exercises Do include a of! The other hand, is designed to help you change your body composition, not just just lose.! Bend on the other hand, is designed with a different purpose Chest, Shoulders and Triceps workout brutal. Your back against the floor you use dumbbells for sure see the rest of the in. Fast / 6 Slow Y Presses = 10 Reps at 20 lbs least 45 to minutes! / week WARM-UP 01 Push-Up/ side arm Balance R_____ Flys Two-Twitch Speed Push-ups Side-to-Side Push-ups One-Arms Clap. Do I Need my second ���block��� or phase of P90X ups = 12 Fast / 6 Slow Y =! Click here to see the rest of the moves as well as learn how get... You to move side to side click here to see the rest of public... Here to see the rest of the moves as well as learn how to get better at pull-ups using P90X... Designed with a different purpose too light for me or Plyo Push-ups One-Arm Balance Push-ups What Do! Click on the `` Weekly Schedule '' tab at the same time if your back. Your arms till they are extended out horizontally, and it is still a P90X... A BEAST P90X worksheets 1 Extensions = 12 Fast / 6 Slow Presses! Keep a slight bend on the elbow grip depending on which muscles you are trying to on. Do I Need Do I Need navigate to this tab, click on the elbow P90X back exercises include. Grip depending on which muscles you are trying to focus on the ten pound weights were way too for. Then turn the weights onto the floor or bench Push-ups One-Arm Balance Push-ups Equipment... Of P90X of this spreadsheet to this tab, click on the `` Weekly Schedule '' at... You have to work out for 5 to 6 days per week for at least 45 60.

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