23 SHOULDERS - Fly-Row-Presses 24 TRICEPS - Dumbbell Cross-Body Blows R 01 RT3 10 WORKSHEET CHEST, SHOULDERS, c Warm-Up (8 13 17 10 w & TRICEPS .52) DISC 9 (.ð R Is Zo right 17 (0 10 s w 7--0 Water Break (0:53) cool Down (4:18) 2-0 IS R; reps W. weight Equipment Required Weights or resistance bands P90X@ Chin-Up Bar In & Out Shoulder Fly: 16x, 15 lbs per arm Chair Dips: 20x, leg raised Plange Pushups: 20x Pike Press: 20x Side Tri-Rise: 15x per side Floor Fly: 4/4/4/4/4 Scarecrows: 12x, 12.5 lbs per arm Overhead Tricep Extensions: 12x, 15 lbs. 23 Fly-Row Presses 24 Dumbbell Cross-Body Blows CHEST, SHOULDERS, & TRICEPS WEEK 01 Standard Push-Ups R 02 Wide Front Pull-Ups 03 Military Push-Ups 10 Seated Two-Angle Shoulder Flys LA RA 04 Reverse Grip Chin-Ups Weight Date Body Fat (lb) Water Content (%) Max Heart Rate Average Heart Rate DATE 05 Wall Squat (sec) 10 Single Leg Wall Squat (sec) Recommend Documents. P90X Workout Sheets. In and Out Shoulder Flys 45 seconds Chair Dips 45 seconds Plange Push-Ups 1 minute Pike Press 50 seconds ... Fly-Row Presses 2 minutes Dumbbell Cross Body Blows 1 minute Cool Down 2 mins 20 secs Related Workouts … 2 downloads 31 Views 1MB Size Report. Fly-Row-Press [2:02 sec]: Stand straight, raise the weights in a fly, elbows bent, then lower, bring the weights up to your ears and do a shoulder press. Another combo exercise. ... is 1hr long, and rather than cardio it simply massacres your upper body with a seemingly infinite number of pushups, flys, shoulder presses, tricep extensions, ... - Fly Row Press - Dumbbell Cross Body Blows Diet Notes P90 is all about going back to the basics and setting up a strong foundation to eventually do p90x or other more intense workouts. Flat Dumbbell Chest Press - Flat dumbbell chest press on the bench. I’d even go so far as to say that some men need to too. per arm One-Arm Corkscrew Curls: 10x per arm, 20 lbs. The deep swimmers press is a good option for those who are looking for additional exercises to incorporate into their arm workouts or want to make their weight training workout a little more efficient. No documents. According to my heart rate monitor, this is the least aerobic of the P90X … per arm Open Arm Curls: 10x, 20 lbs. Do P90x Chest Shoulders & Triceps. Benefits The dumbbell fly to press combination exercise works your pectoral muscles from different angles, giving the benefits of a traditional dumbbell press combined with the pec-stretching benefits of the fly. Fly-Row-Presses; Dumbbell Cross-Body Blows; At least with Chest, Shoulders & Triceps, the number of TRX-ready P90X moves is dwarfed by the number of those … Congrats! 23.Fly-Row Presses. No more than I … Download PDF . Interval Timer is a website that allows users to create HIIT, circuit training, round, tabata or custom timers to share online with their friends or clients.. Fly, Row, Press - Combination exercise (same as DVD), perform a bent-arm shoulder fly, then an upright row, transitioning into an overhead shoulder press. Push ups do both! Another combo exercise. Last move, lots of reps. And when you’re done, you’ll know you just finished a real workout. You can also use the bands for pour flys, side-leaning triceps extensions, front-to-back triceps extensions and fly-row presses. In early 2009 I completed Tony Horton's P90X for the very first time and got in the best shape of my life. per arm Chin-Ups (wide): 3.5 regular, 11.5 assisted That’s one of the great things about P90X, Push ups not only builds and strengthens your chest, but also your core. – Flat chest press – Incline chest press – Flat fly – Incline fly – Decline chest press . Shoulder Exercises: – Standing shoulder press – Lateral raise – Seated overhead press – Front raise – Rear delt row – Shrugs . Reverse curl back down. When doing strength training for my chest, I do bench presses (standard, incline and decline) and flys, which allows me to do more reps. During the Chest, Shoulders and Triceps workout of P90X, you have no choice but to recruit your knees for assistance. In fact, if P90X doesn’t get you absolutely ripped in 90 days, you’ll get your money back (less p&p). P90X Workout Sheets. I love this move, its a great chest workout and core workout. Fly-Row Presses. Do this workout and over 100,000 other workouts in Workout Trainer for iOS & Android by Skimble. The website is also allows users of Seconds Pro to share their timers from the app with non-users. I typically rush through a few sets of presses, flys, and rows, and then call it a day. r Flys 15 TRICEPS - Side-Leaning Triceps Extensions 16 CHEST - One-Arm Push-Ups 17 SHOULDERS - Weighted Circles (2 X 20 reps) 18 TRICEPS - Throw the Bomb 19 CHEST - Clap or Ptya Push-Ups 20 SHOULDERS - Throws 21 TRICEPS - Front-to-Back Triceps Extensions 22 CHEST - One—Arm Balance Push-Ups 23 SHOULDERS - Fly-Row-Presses Issuu is a digital publishing platform that makes it simple to publish magazines, catalogs, newspapers, books, and more online. Reverse Grip Bent Over Rows: 14x, 20 lbs. As a result, you’re able to work all the major muscles in your upper arms just by doing one exercise. 37 mins 45 secs, Intense. WORKSHEET WEEK 1 WEEK 2 WEEK 3 WEEK 9 WEEK 11 This routine is performed during weeks 1, 2, 3, 9, and 11. Plus it’s way less of a time commitment -- about 30 min per day vs. 45-60 for p90x. There are slight variations, such as the upright row, chair dip, etc. The deep swimmers press meshes the biceps curl and shoulder press into one complex movement. For some people, push-ups are not possible due to injuries or limitations. 26 mins 30 secs, Intense. One final note, if you want to get the absolute best results, follow the P90X nutrition manual closely, and … P90x worksheets 1. I had done p90x in my mid-20’s, but now I’m in my mid-30s totally out of shape, had a baby, gained a ton of weight, etc. For people who experience discomfort in their joints during the bench press, cable flys are a great alternative. Cable chest flys also place lots of tension on the muscle through its entire range of motion. Dumbbell Cross Body Blows [57 sec]: Lie on your back and throw punches at the sky with weights in your hands. P90X Worksheet - Treino P90X Brasil 1. Fly-Row Press The next to last routine in the Chest, Shoulders, Triceps workout in P90x. per arm Two-Twitch Pushups: 4 fast, 3 slow, 4 fast 3 slow, 4 fast 3 slow, 4 fast 3 slow Y-Press: 10x, 17.5 lbs. Learn how to do dumbbell fly to presses. 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. Presented by Real Jock Gay Fitness Health & Life. Comment. 22.One-Arm Balance Push-Ups. P90X is a comprehensive in-home fitness and nutrition programme which can help burn fat and reshape your body in just 90 days. Dumbbell Cross-Body Blows. 23 SHOULDERS - Fly-Row-Presses (0:531 ID 20 20 Water Break 10 10 10 10 IOW IS Cool Down (4:18) Post-Workout Nutrition 24 TRICEPS - Dumbbell Cross-Body Blows Equipment Required Weights or resistance bands • P90X@ Chin-Up Bar Get better results and recover faster! Back Exercises: – Alternating rows – Wide row – Dead lift . A shoulder press (or shoulder fly) is followed by a bicep curl, then a tricep kickback. Dumbbell 3D Chest Press 1:00 About Interval Timer Interval Timer is a website that allows users to create HIIT, circuit training, round, tabata or custom timers to share online with their friends or clients. per arm Crouching Cohen Curls: 10x, 20 lbs. Fly row Presses Dumbell Cross-body Blows Power 90X - Back & Biceps Workout Twenty ones One-arm Cross-body Curls Elbows-out Lawnmowers Standing Bicep Curls ... Start by entering the date that you plan on starting your P90X workout: Next to Day 01: above > The number of the day that you are on also is reflected on the calendar Usually, the TV in our home gym is on, and I spend too much time between sets distracted by episodes of The Wire on DVD (which I've seen before, but cut me some slack -- it's the best TV series of all time). These exercises include in-and-out shoulder flys, scarecrow presses, overhead triceps extensions and Y-presses. This workout introduced me to more bicep curl variations than I ever knew existed! Deep Swimmer's Presses Full Supinati on Concentration Curls Chair Dips Upright Rows Static Arm Curls ... Upright Rows Static Arm Curls Flip- G rip Twist Tricep Kickbacks Two - Angle Shoulder Flys Just performed 1 set first time through this routine, may make this a "strip set" for weeks 2-4. • Fly-Row Presses • Dumbbell Cross-Body Blows BACK & BICEPS • Wide Front Pull-Ups • Lawnmowers • Twenty-Ones • One-Arm Cross-Body Curls ... P90X, on the other hand, is designed with a different purpose. per arm Towel Pullups: 3-3 all assisted Congdon Locomotives: 40x, 20 lbs. Secondly, I can’t do many reps. You can’t build your core lying on a weight bench doing the bench press! The chest fly is unique because it strengthens the chest in a different and complementary way to push-ups or chest press. A chest fly is a great upper body move that uses dumbbells to strengthen the muscles of the chest and arms. 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