P90x plus worksheets

myworkoutspay 3,234 views 5 slides Oct 02, 2010
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About This Presentation

Worksheets for P90X plus.

Size: 199.95 KB
Language: en
Added: Oct 02, 2010
Slides: 5 pages

Slide Content

TOTA LBODYPLUS
WORKSHEET
Equipment needed: PowerStands, Dumbbells orResistance Band, pull-up bar,mat,andResults andRecovery
Formula orwater. Usethespaces provided foreachexercise torecord thenumber ofrepsyouperformed
andtheweight youlifted. Ifusing aResistance Band, indicate thecolor used.
R=REPS W=WEIGHT
01OCrunchPush-U ps R
R R R R R R R R R
02Pull-UpCrunch RR R R R R R R R R
03DeadLiftCurlPress RW R W R W R W R W R W R W R W R W R W
04StepKickBackChairPositi on RW R W R W R W R W R W R W R W R W R W
05SumoChair RR R R R R R R R R
06Chuck-Up s RR R R R R R R R R
Position1 R R R R R R R R R R
Position2 R R R R R R R R R R
Position3 R R R R R R R R R R
07ClinkOnRun RR R R R R R R R R
08LungePressBellaTwist RW R W R W R W R W R W R W R W R W R W
09BalanceCurls RW R W R W R W R W R W R W R W R W R W
10RunningMan RW R W R W R W R W R W R W R W R W R W
11HinduPikePush- Ups RR R R R R R R R R
12LungeSquatLunge RW R W R W R W R W R W R W R W R W R W
13Mr.Moon RR R R R R R R R R
14KidPlay RR R R R R R R R R
153&3 RW R W R W R W R W R W R W R W R W R W
16½Dervish RW R W R W R W R W R W R W R W R W R W
17WeightedWarrior RW R W R W R W R W R W R W R W R W R W
181&1 RR R R R R R R R R
19LaraLungeCrunch RW R W R W R W R W R W R W R W R W R W
20SpidermanJump s RR R R R R R R R R
BONUSPlyoPush-Ups RR R R R R R R R R
WEEK1WEEK2WEEK 3WEEK 5WEEK 6WEEK 7WEEK 9WEEK 10WEEK 11WEEK12
PXINS1103

UPPERPLUS
WORKSHEET
Equipment needed: PowerStands, Dumbbells orResistance Band, pull-up bar,mat,Results andRecovery Formula orwater, and2chairs (optional). Usethe
spaces provided foreachexercise torecord thenumber ofrepsyouperformed andtheweight youlifted. Ifusing aResistance Band, indicate thecolor used.
R=REPS W=WEIGHT
01DoubleDoubleDip’llDoYa R
R R R R R R R R R
R R R R R R R R R R
02Dead LegSwitchPull-Up RR R R R R R R R R
R R R R R R R R R R
032-DirectionCircleFlies RW R W R W R W R W R W R W R W R W R W
R W R W R W R W R W R W R W R W R W R W
04LungeCurls RW R W R W R W R W R W R W R W R W R W
R W R W R W R W R W R W R W R W R W R W
05HammerKick RW R W R W R W R W R W R W R W R W R W
R W R W R W R W R W R W R W R W R W R W
06FrogPush-Ups RR R R R R R R R R
R R R R R R R R R R
07“L”Chin-Ups RR R R R R R R R R
R R R R R R R R R R
08FlyBlaster RW R W R W R W R W R W R W R W R W R W
R W R W R W R W R W R W R W R W R W R W
09Lean Back Curls RW R W R W R W R W R W R W R W R W R W
R W R W R W R W R W R W R W R W R W R W
101-LeggedBridgeDips RR R R R R R R R R
R R R R R R R R R R
WEEK1WEEK 2WEEK 3WEEK 5WEEK 6WEEK 7WEEK 9WEEK 10WEEK 11WEEK12

UPPERPLUS
WORKSHEET
Equipment needed: PowerStands, Dumbbells orResistance Band, pull-up bar,mat,Results andRecovery Formula orwater, and2chairs (optional). Usethe
spaces provided foreachexercise torecord thenumber ofrepsyouperformed andtheweight youlifted. Ifusing aResistance Band, indicate thecolor used.
R=REPS W=WEIGHT
WEEK1WEEK 2WEEK 3WEEK 5WEEK 6WEEK 7WEEK 9WEEK 10WEEK 11WEEK12
11SpidermanPush-Ups RR R R R R R R R R
R R R R R R R R R R
127-PointPull-Ups RR R R R R R R R R
R R R R R R R R R R
13WarriorSwim RW R W R W R W R W R W R W R W R W R W
R W R W R W R W R W R W R W R W R W R W
14PumperCurls RW R W R W R W R W R W R W R W R W R W
R W R W R W R W R W R W R W R W R W R W
15SideHammerKick RW R W R W R W R W R W R W R W R W R W
R W R W R W R W R W R W R W R W R W R W
16IsoClimberPush-Ups RR R R R R R R R R
R R R R R R R R R R
17CleantoNega tive RR R R R R R R R R
R R R R R R R R R R
18ShoulderEverything RW R W R W R W R W R W R W R W R W R W
R W R W R W R W R W R W R W R W R W R W
19BicepEverything RW R W R W R W R W R W R W R W R W R W
R W R W R W R W R W R W R W R W R W R W
20CombatPush-Ups RR R R R R R R R R
R R R R R R R R R R
PXINS1104

W O R K S H E E T
ABS/CORE PLUS
Equipment needed: Dumbbells, pull-up bar, mat, and Results and Recovery Formula or water. Use the
spaces provided for each exercise to record the number of reps you performed and the weight you lifted.
R = REPS W = WEIGHTWOORKS WOORKH WOORKE WOORKT WOORKq WOORKu WOORKi WOORKp WOORKm WOORKSeWOORKSSWOORKSH
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WtRRRRqTpRquiR Rd:H /ORRRRRRRRR
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ASSSSCORE RESS?S?U /ORRRRRRRRR
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W?RRRR?TnnRq:u?i:n /ORRRRKRRRR
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A?SSSS?O LSL? /ORRRRRRRRR
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A?SSSS LS ?U /ORRRRRRRRR
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W?RRRRKSHETHERmHiiRmTn /ORRRRRRRRR
/ ORRRRRRRRR
/ORRRRRRRRR
/ ORRRRRRRRR
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/ ORRRRRRRRR
/ORRRRRRRRR/ORRRRRRRRR
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BASSSS?LL?SLU /ORRRRKRRRR
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/ORRRRKRRRR
/ORRRRKRRRR

ABS/CORE PLUS
W O R K S H E E T
Equipment needed: Dumbbells, pull-up bar, mat, and Results and Recovery Formula or water. Use the
spaces provided for each exercise to record the number of reps you performed and the weight you lifted.
R = REPS W = WEIGHTABBSCO ABBSCR ABBSCE ABBSC ABBSCP ABBSCL ABBSCU WOORKp WOORKm WOORKSeABBSCOOABBSCOR
WWOOOORKSHORKEOTquHip WORRRRRRRRR
W ORRRRRRRRR
WORRRRRRRRR
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W ORRRRRRRRR
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WmOOOOenHnHnOtn KH WORRRRRRRRR
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WORRRRRRRRR
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WORRRRRRRRRWORRRRRRRRR
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W ORRRRRRRRR
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DcuuuudovyFutowy KSHEORRRRRR
KSHEORRRRRR
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D.uuuuUu, pl-a WORRRRRRRRR
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WORRRRTRRRRWORRRRTRRRR
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D?uuuux nosau?ysuUu, pl-a WORRRRRRRRR
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WORRRRRRRRRWORRRRRRRRR
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PXINS1102 Rev. 01/12/10
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