Arquitecto

WOR KshEET • ChEsT & BACK • DIs C 1
DATE / WEEK

Warm-Up (2:30 + 6:30)
01 ChEsT - standard Push-Ups 02 BACK - Wide Front Pull-Ups 03 ChEsT - Military Push-Ups 04 BACK - Reverse Grip Chin-Ups
R ___________________ R___________________ R ___________________ R ___________________ R ___________________ R___________________ R ___________________ R ___________________ R ___________________R___________________ R ___________________ R ___________________ R ___________________ R___________________ R ___________________ R ___________________ R ___________________ R___________________ R ___________________ R ___________________

Water Break (0:49)
05 ChEsT - Wide Fly Push-Ups 06 BACK - Closed Grip Overhand Pull-Ups 07 ChEsT - Decline Push-Ups 08 BACK - heavy Pants
R ___________________ R___________________ R___________________ R_________W_________ R ___________________ R ___________________ R___________________ R_________W_________ R ___________________ R ___________________ R___________________ R_________W_________ R ___________________ R ___________________ R___________________ R_________W_________ R ___________________ R ___________________ R___________________R_________W_________

Water Break (0:47)
09 ChEsT - Diamond Push-Ups 10 BACK - Lawnmowers 11 ChEsT - Dive-Bomber Push-Ups 12 BACK - Back Flys
R ___________________ R_________W_________ R___________________ R_________W_________ R ___________________ R_________W_________ R___________________ R_________W_________ R ___________________ R_________W_________ R___________________ R_________W_________ R___________________ R_________W_________ R___________________ R_________W_________ R ___________________ R_________W_________ R___________________ R_________W_________

Water Break (1:04)
13 BACK - Wide Front Pull-Ups 14 ChEsT - standard Push-Ups 15 BACK - Reverse Grip Chin-Ups 16 ChEsT - Military Push-Ups
R___________________ R___________________ R_________W_________ R___________________R___________________ R___________________ R_________W_________ R___________________ R___________________ R___________________ R_________W_________ R___________________ R___________________ R___________________ R_________W_________ R___________________ R___________________ R___________________ R_________W_________ R___________________

Water Break (1:00)
17 BACK - Closed Grip Overhand Pull-Ups 18 ChEsT - WideFly Push-Ups 19 BACK - heavy Pants 20 ChEsT - Decline Push-Ups
R___________________ R___________________ R_________W_________ R ___________________ R___________________ R___________________ R_________W_________ R ___________________ R___________________ R___________________ R_________W_________ R ___________________ R___________________ R___________________ R_________W_________ R___________________ R___________________ R___________________ R_________W_________ R ___________________

Water Break (0:37)
21 BACK - Lawnmowers 22 ChEsT - Diamond Push-Ups 23 BACK - Back Flys 24 ChEsT - Dive-Bomber Push-Ups
R_________W_________ R ___________________ R_________W_________ R ___________________ R_________W_________ R ___________________ R_________W_________ R ___________________R_________W_________ R ___________________ R_________W_________ R ___________________ R_________W_________ R ___________________ R_________W_________ R ___________________ R: reps W: weight R_________W_________ R ___________________ R_________W_________ R ___________________

Cool Down (3:22)

Equipment Required • Weights or resistance bands • P90X® Chin-Up Bar
(+ Chin-up Max, if you struggle with pull-ups)Post-Workout Nutrition Get better results and recover faster! No more than 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula®. Need more P90X worksheets? Go to P90Xworksheets.com

• Bench or chair

WORKshEET • shOULDERs & ARMs • DIsC 3
DATE / WEEK

Warm-Up (2:46 + 7:23)
01 shOULDERs - Alternating shoulder Presses 02 BICEPs - In &...