P90x Worksheets
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WORKSHEET This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along
R = REPS
W = WEIGHT
with the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for the
number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along
R = REPS
W = WEIGHT
with the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for the
first round and the bottom line for the second round.
WEEK 1
WORKSHEET This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the
first round and the bottom line for the second round.
WEEK 2
WEEK 3
WEEK 9
WEEK 11
01 Standard Push-Ups
WEEK 1
WEEK 2
WEEK 3
WEEK 9
WEEK 11
01 Standard Push-Ups R__________________
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02 Wide Front Pull-Ups
02 Wide Front Pull-Ups
03 Military Push-Ups
03 Military Push-Ups R__________________
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04 Reverse Grip Chin-Ups
04 Reverse Grip Chin-Ups R__________________
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05 Wide Fly Push-Ups
05 Wide Fly Push-Ups
06 Closed Grip Overhand Pull-Ups
06 Closed Grip Overhand Pull-Ups R__________________
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07 Decline Push-Ups
07 Decline Push-Ups
08 Heavy Pants
08 Heavy Pants R________W________
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09 Diamond Push-Ups
09 Diamond Push-Ups
10 Lawnmowers
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11 Dive-Bomber Push-Ups
11 Dive-Bomber Push-Ups R__________________
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12 Back Flys
12 Back Flys R________W________
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CHEST BACK | BACK CHEST
CHEST BACK | BACK CHEST
WORKSHEET This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along
R = REPS
W = WEIGHT
with the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for the
number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along
R = REPS
W = WEIGHT
with the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for the
first round and the bottom line for the second round.
WEEK 1
WORKSHEET This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the
first round and the bottom line for the second round.
WEEK 2
WEEK 3
WEEK 9
WEEK 11
01 Alternating Shoulder Presses
WEEK 1
WEEK 2
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WEEK 9
WEEK 11
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02 In & Out Bicep Curls
02 In & Out Bicep Curls R________W________
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03 Two-Arm Tricep Kickbacks
03 Two-Arm Tricep Kickbacks
04 Deep Swimmer’s Presses
04 Deep Swimmer’s Presses R________W________
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05 Full Supination Concentration Curls
05 Full Supination Concentration Curls R________W________
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06 Chair Dips
06 Chair Dips
07 Upright Rows
07 Upright Rows
08 Static Arm Curls
08 Static Arm Curls
09 Flip-Grip Twist Tricep Kickbacks
09 Flip-Grip Twist Tricep Kickbacks R________W________
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10 Two-Angle Shoulder Flys
10 Two-Angle Shoulder Flys R________W________
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11 Crouching Cohen Curls
11 Crouching Cohen Curls
12 Lying-Down Tricep Extensions
12 Lying-Down Tricep Extensions
BONUS ROUND
BONUS ROUND
13 In & Out Straight-Arm Shoulder Flys
13 In & Out Straight-Arm Shoulder Flys R________W________
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14 Congdon Curls
14 Congdon Curls
15 Side Tri-Rises
15 Side Tri-Rises
SHOULDERS |ARMS ARMS SHOULDERS
SHOULDERS |ARMS ARMS SHOULDERS
WORKSHEET
WORKSHEET
This routine is performed every week that is not a Recovery week. Use the spaces provided for each
This routine is performed every week that is not a Recovery week. Use the spaces provided for each
exercise to record the number of reps performed. If using a band as a substitute for a pull-up bar,
exercise to record the number of reps performed. If using a band as a substitute for a pull-up bar,
R = REPS
indicate its color along with your rep count. Each pull-up exercise in this workout is performed
indicate its color along with your rep count. Each pull-up exercise in this workout is performed
twice, so for each exercise use the top line for the first round and the bottom line for the second
twice, so for each exercise use the top line for the first round and the bottom line for the second
round. While this workout consists of both leg and pull-up exercises, we would like you to record
round. While this workout consists of both leg and pull-up exercises, we would like you to record
the number of reps you performed for JUST THE PULL-UP EXERCISES.
WEEK 1 01
02
03
04
02
03
04
the number of reps you performed for JUST THE PULL-UP EXERCISES.
WEEK 3
WEEK 5
WEEK 6
WEEK 1 01
Reverse Grip Chin-Ups
WEEK 2
WEEK 3
WEEK 5
WEEK 6
Reverse Grip Chin-Ups
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02
Wide Front Pull-Ups
03
Closed Grip Overhand Pull-Ups R__________________
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Switch Grip Pull-Ups
Wide Front Pull-Ups
Closed Grip Overhand Pull-Ups
Switch Grip Pull-Ups
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WEEK 7 01
WEEK 2
R = REPS
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 7 01
Reverse Grip Chin-Ups
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Reverse Grip Chin-Ups
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02
Wide Front Pull-Ups
Wide Front Pull-Ups
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03
Closed Grip Overhand Pull-Ups
04
Switch Grip Pull-Ups
Closed Grip Overhand Pull-Ups
Switch Grip Pull-Ups
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LEGS LEGS BACK | BACK
LEGS LEGS BACK | BACK
WORKSHEET
WORKSHEET This routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided for
This routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided for each exercise to record the number of reps and the weight lifted (where applicable). If
R = REPS
each exercise to record the number of reps and the weight lifted (where applicable). If
W = WEIGHT
using a band, indicate its color along with the number of reps performed.
R = REPS
W = WEIGHT
using a band, indicate its color along with the number of reps performed.
WEEK 5
WEEK 6
WEEK 7
WEEK 10
WEEK 12
WEEK 5
WEEK 6
WEEK 7
WEEK 10
WEEK 12
01
Slow-Motion 3-in-1 Push-Ups
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01
Slow-Motion 3-in-1 Push-Ups
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02
In & Out Shoulder Flys
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In & Out Shoulder Flys
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03
Chair Dips
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03
Chair Dips
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04
Plange Push-Ups
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04
Plange Push-Ups
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05
Pike Presses
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05
Pike Presses
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06
Side Tri-Rises
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06
Side Tri-Rises
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07
Floor Flys
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07
Floor Flys
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08
Scarecrows
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08
Scarecrows
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09
Overhead Tricep Extensions
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09
Overhead Tricep Extensions
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10
Two-Twitch Speed Push-Ups
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10
Two-Twitch Speed Push-Ups
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11
Y-Presses
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11
Y-Presses
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12
Lying Tricep Extensions
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12
Lying Tricep Extensions
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13
Side-to-Side Push-Ups
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13
Side-to-Side Push-Ups
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14
Pour Flys
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14
Pour Flys
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15
Side-Leaning Tricep Extensions
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15
Side-Leaning Tricep Extensions
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16
One-Arm Push-Ups
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16
One-Arm Push-Ups
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17
Weighted Circles
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17
Weighted Circles
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18
Throw the Bomb
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18
Throw the Bomb
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19
Clap or Plyo Push-Ups
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19
Clap or Plyo Push-Ups
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20
Slo-Mo Throws
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20
Slo-Mo Throws
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21
Front-to-Back Tricep Extensions
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21
Front-to-Back Tricep Extensions
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22
One-Arm Balance Push-Ups
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22
One-Arm Balance Push-Ups
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23
Fly-Row Presses
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23
Fly-Row Presses
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24
Dumbbell Cross-Body Blows
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24
Dumbbell Cross-Body Blows
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CHEST SHOULDERS | SHOULDERS TRiceps | TRICEPS CHEST,
CHEST SHOULDERS | SHOULDERS TRiceps | TRICEPS CHEST,
WORKSHEET
WORKSHEET
This routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided for
This routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided for
each exercise to record the number of reps and the weight lifted (where applicable). If
R = REPS
each exercise to record the number of reps and the weight lifted (where applicable). If
W = WEIGHT
using a band, indicate its color along with the number of reps performed.
R = REPS
W = WEIGHT
using a band, indicate its color along with the number of reps performed.
WEEK 5
WEEK 6
WEEK 7
WEEK 10
WEEK 12
WEEK 5
WEEK 6
WEEK 7
WEEK 10
WEEK 12
01
Wide Front Pull-Ups
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01
Wide Front Pull-Ups
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02
Lawnmowers
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02
Lawnmowers
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03
Twenty-Ones
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03
Twenty-Ones
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04
One-Arm Cross-Body Curls
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R________W________
R________W________
R________W________
04
One-Arm Cross-Body Curls
R________W________
R________W________
R________W________
R________W________
R________W________
05
Switch Grip Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
05
Switch Grip Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
06
Elbows-Out Lawnmowers
R________W________
R________W________
R________W________
R________W________
R________W________
06
Elbows-Out Lawnmowers
R________W________
R________W________
R________W________
R________W________
R________W________
07
Standing Bicep Curls
R________W________
R________W________
R________W________
R________W________
R________W________
07
Standing Bicep Curls
R________W________
R________W________
R________W________
R________W________
R________W________
08
One-Arm Concentration Curls
R________W________
R________W________
R________W________
R________W________
R________W________
08
One-Arm Concentration Curls
R________W________
R________W________
R________W________
R________W________
R________W________
09
Corn Cob Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
09
Corn Cob Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
10
Reverse Grip Bent-Over Rows
R________W________
R________W________
R________W________
R________W________
R________W________
10
Reverse Grip Bent-Over Rows
R________W________
R________W________
R________W________
R________W________
R________W________
11
Open Arm Curls
R________W________
R________W________
R________W________
R________W________
R________W________
11
Open Arm Curls
R________W________
R________W________
R________W________
R________W________
R________W________
12
Static Arm Curls
R________W________
R________W________
R________W________
R________W________
R________W________
12
Static Arm Curls
R________W________
R________W________
R________W________
R________W________
R________W________
13
Towel Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
13
Towel Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
14
Congdon Locomotives
R________W________
R________W________
R________W________
R________W________
R________W________
14
Congdon Locomotives
R________W________
R________W________
R________W________
R________W________
R________W________
15
Crouching Cohen Curls
R________W________
R________W________
R________W________
R________W________
R________W________
15
Crouching Cohen Curls
R________W________
R________W________
R________W________
R________W________
R________W________
16
One-Arm Corkscrew Curls
R________W________
R________W________
R________W________
R________W________
R________W________
16
One-Arm Corkscrew Curls
R________W________
R________W________
R________W________
R________W________
R________W________
17
Chin-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
17
Chin-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
18
Seated Bent-Over Back Flys
R________W________
R________W________
R________W________
R________W________
R________W________
18
Seated Bent-Over Back Flys
R________W________
R________W________
R________W________
R________W________
R________W________
19
Curl-Up/Hammer Downs
R__________________
R__________________
R__________________
R__________________
R__________________
19
Curl-Up/Hammer Downs
R__________________
R__________________
R__________________
R__________________
R__________________
20
Hammer Curls
R________W________
R________W________
R________W________
R________W________
R________W________
20
Hammer Curls
R________W________
R________W________
R________W________
R________W________
R________W________
21
Max Rep Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
21
Max Rep Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
22
Superman
R__________________
R__________________
R__________________
R__________________
R__________________
22
Superman
R__________________
R__________________
R__________________
R__________________
R__________________
23
In-Out Hammer Curls
R________W________
R________W________
R________W________
R________W________
R________W________
23
In-Out Hammer Curls
R________W________
R________W________
R________W________
R________W________
R________W________
24
Strip-Set Curls
R________W________
R________W________
R________W________
R________W________
R________W________
24
Strip-Set Curls
R________W________
R________W________
R________W________
R________W________
R________W________
BACK BICEPS | BICEPS BACK
BACK BICEPS | BICEPS BACK
R = REPS
W = WEIGHT
with the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for the
number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along
R = REPS
W = WEIGHT
with the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for the
first round and the bottom line for the second round.
WEEK 1
WORKSHEET This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the
first round and the bottom line for the second round.
WEEK 2
WEEK 3
WEEK 9
WEEK 11
01 Standard Push-Ups
WEEK 1
WEEK 2
WEEK 3
WEEK 9
WEEK 11
01 Standard Push-Ups R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
02 Wide Front Pull-Ups
02 Wide Front Pull-Ups
03 Military Push-Ups
03 Military Push-Ups R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
04 Reverse Grip Chin-Ups
04 Reverse Grip Chin-Ups R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
05 Wide Fly Push-Ups
05 Wide Fly Push-Ups
06 Closed Grip Overhand Pull-Ups
06 Closed Grip Overhand Pull-Ups R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
07 Decline Push-Ups
07 Decline Push-Ups
08 Heavy Pants
08 Heavy Pants 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________
R________W________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
09 Diamond Push-Ups
09 Diamond Push-Ups
10 Lawnmowers
10 Lawnmowers 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________
R________W________
11 Dive-Bomber Push-Ups
11 Dive-Bomber Push-Ups R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
12 Back Flys
12 Back Flys 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________
R________W________
CHEST BACK | BACK CHEST
CHEST BACK | BACK CHEST
WORKSHEET This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along
R = REPS
W = WEIGHT
with the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for the
number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along
R = REPS
W = WEIGHT
with the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for the
first round and the bottom line for the second round.
WEEK 1
WORKSHEET This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the
first round and the bottom line for the second round.
WEEK 2
WEEK 3
WEEK 9
WEEK 11
01 Alternating Shoulder Presses
WEEK 1
WEEK 2
R________W________
R________W________
R________W________
WEEK 3
WEEK 9
WEEK 11
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
01 Alternating Shoulder Presses R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
02 In & Out Bicep Curls
02 In & Out Bicep Curls 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________
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________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
03 Two-Arm Tricep Kickbacks
03 Two-Arm Tricep Kickbacks
04 Deep Swimmer’s Presses
04 Deep Swimmer’s Presses R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
05 Full Supination Concentration Curls
05 Full Supination Concentration Curls 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________
R________W________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
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________
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________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
06 Chair Dips
06 Chair Dips
07 Upright Rows
07 Upright Rows
08 Static Arm Curls
08 Static Arm Curls
09 Flip-Grip Twist Tricep Kickbacks
09 Flip-Grip Twist Tricep Kickbacks R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
10 Two-Angle Shoulder Flys
10 Two-Angle Shoulder Flys 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________
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________
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________
R________W________
R________W________
R________W________
11 Crouching Cohen Curls
11 Crouching Cohen Curls
12 Lying-Down Tricep Extensions
12 Lying-Down Tricep Extensions
BONUS ROUND
BONUS ROUND
13 In & Out Straight-Arm Shoulder Flys
13 In & Out Straight-Arm Shoulder Flys 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________
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________
R________W________
R________W________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
14 Congdon Curls
14 Congdon Curls
15 Side Tri-Rises
15 Side Tri-Rises
SHOULDERS |ARMS ARMS SHOULDERS
SHOULDERS |ARMS ARMS SHOULDERS
WORKSHEET
WORKSHEET
This routine is performed every week that is not a Recovery week. Use the spaces provided for each
This routine is performed every week that is not a Recovery week. Use the spaces provided for each
exercise to record the number of reps performed. If using a band as a substitute for a pull-up bar,
exercise to record the number of reps performed. If using a band as a substitute for a pull-up bar,
R = REPS
indicate its color along with your rep count. Each pull-up exercise in this workout is performed
indicate its color along with your rep count. Each pull-up exercise in this workout is performed
twice, so for each exercise use the top line for the first round and the bottom line for the second
twice, so for each exercise use the top line for the first round and the bottom line for the second
round. While this workout consists of both leg and pull-up exercises, we would like you to record
round. While this workout consists of both leg and pull-up exercises, we would like you to record
the number of reps you performed for JUST THE PULL-UP EXERCISES.
WEEK 1 01
02
03
04
02
03
04
the number of reps you performed for JUST THE PULL-UP EXERCISES.
WEEK 3
WEEK 5
WEEK 6
WEEK 1 01
Reverse Grip Chin-Ups
WEEK 2
WEEK 3
WEEK 5
WEEK 6
Reverse Grip Chin-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
02
Wide Front Pull-Ups
03
Closed Grip Overhand Pull-Ups R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________ 04
Switch Grip Pull-Ups
Wide Front Pull-Ups
Closed Grip Overhand Pull-Ups
Switch Grip Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
WEEK 7 01
WEEK 2
R = REPS
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 7 01
Reverse Grip Chin-Ups
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Reverse Grip Chin-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
02
Wide Front Pull-Ups
Wide Front Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
03
Closed Grip Overhand Pull-Ups
04
Switch Grip Pull-Ups
Closed Grip Overhand Pull-Ups
Switch Grip Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
LEGS LEGS BACK | BACK
LEGS LEGS BACK | BACK
WORKSHEET
WORKSHEET This routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided for
This routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided for each exercise to record the number of reps and the weight lifted (where applicable). If
R = REPS
each exercise to record the number of reps and the weight lifted (where applicable). If
W = WEIGHT
using a band, indicate its color along with the number of reps performed.
R = REPS
W = WEIGHT
using a band, indicate its color along with the number of reps performed.
WEEK 5
WEEK 6
WEEK 7
WEEK 10
WEEK 12
WEEK 5
WEEK 6
WEEK 7
WEEK 10
WEEK 12
01
Slow-Motion 3-in-1 Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
01
Slow-Motion 3-in-1 Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
02
In & Out Shoulder Flys
R________W________
R________W________
R________W________
R________W________
R________W________
02
In & Out Shoulder Flys
R________W________
R________W________
R________W________
R________W________
R________W________
03
Chair Dips
R__________________
R__________________
R__________________
R__________________
R__________________
03
Chair Dips
R__________________
R__________________
R__________________
R__________________
R__________________
04
Plange Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
04
Plange Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
05
Pike Presses
R__________________
R__________________
R__________________
R__________________
R__________________
05
Pike Presses
R__________________
R__________________
R__________________
R__________________
R__________________
06
Side Tri-Rises
R__________________
R__________________
R__________________
R__________________
R__________________
06
Side Tri-Rises
R__________________
R__________________
R__________________
R__________________
R__________________
07
Floor Flys
R__________________
R__________________
R__________________
R__________________
R__________________
07
Floor Flys
R__________________
R__________________
R__________________
R__________________
R__________________
08
Scarecrows
R________W________
R________W________
R________W________
R________W________
R________W________
08
Scarecrows
R________W________
R________W________
R________W________
R________W________
R________W________
09
Overhead Tricep Extensions
R________W________
R________W________
R________W________
R________W________
R________W________
09
Overhead Tricep Extensions
R________W________
R________W________
R________W________
R________W________
R________W________
10
Two-Twitch Speed Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
10
Two-Twitch Speed Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
11
Y-Presses
R________W________
R________W________
R________W________
R________W________
R________W________
11
Y-Presses
R________W________
R________W________
R________W________
R________W________
R________W________
12
Lying Tricep Extensions
R________W________
R________W________
R________W________
R________W________
R________W________
12
Lying Tricep Extensions
R________W________
R________W________
R________W________
R________W________
R________W________
13
Side-to-Side Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
13
Side-to-Side Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
14
Pour Flys
R________W________
R________W________
R________W________
R________W________
R________W________
14
Pour Flys
R________W________
R________W________
R________W________
R________W________
R________W________
15
Side-Leaning Tricep Extensions
R________W________
R________W________
R________W________
R________W________
R________W________
15
Side-Leaning Tricep Extensions
R________W________
R________W________
R________W________
R________W________
R________W________
16
One-Arm Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
16
One-Arm Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
17
Weighted Circles
R________W________
R________W________
R________W________
R________W________
R________W________
17
Weighted Circles
R________W________
R________W________
R________W________
R________W________
R________W________
18
Throw the Bomb
R________W________
R________W________
R________W________
R________W________
R________W________
18
Throw the Bomb
R________W________
R________W________
R________W________
R________W________
R________W________
19
Clap or Plyo Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
19
Clap or Plyo Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
20
Slo-Mo Throws
R________W________
R________W________
R________W________
R________W________
R________W________
20
Slo-Mo Throws
R________W________
R________W________
R________W________
R________W________
R________W________
21
Front-to-Back Tricep Extensions
R________W________
R________W________
R________W________
R________W________
R________W________
21
Front-to-Back Tricep Extensions
R________W________
R________W________
R________W________
R________W________
R________W________
22
One-Arm Balance Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
22
One-Arm Balance Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
23
Fly-Row Presses
R________W________
R________W________
R________W________
R________W________
R________W________
23
Fly-Row Presses
R________W________
R________W________
R________W________
R________W________
R________W________
24
Dumbbell Cross-Body Blows
R________W________
R________W________
R________W________
R________W________
R________W________
24
Dumbbell Cross-Body Blows
R________W________
R________W________
R________W________
R________W________
R________W________
CHEST SHOULDERS | SHOULDERS TRiceps | TRICEPS CHEST,
CHEST SHOULDERS | SHOULDERS TRiceps | TRICEPS CHEST,
WORKSHEET
WORKSHEET
This routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided for
This routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided for
each exercise to record the number of reps and the weight lifted (where applicable). If
R = REPS
each exercise to record the number of reps and the weight lifted (where applicable). If
W = WEIGHT
using a band, indicate its color along with the number of reps performed.
R = REPS
W = WEIGHT
using a band, indicate its color along with the number of reps performed.
WEEK 5
WEEK 6
WEEK 7
WEEK 10
WEEK 12
WEEK 5
WEEK 6
WEEK 7
WEEK 10
WEEK 12
01
Wide Front Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
01
Wide Front Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
02
Lawnmowers
R________W________
R________W________
R________W________
R________W________
R________W________
02
Lawnmowers
R________W________
R________W________
R________W________
R________W________
R________W________
03
Twenty-Ones
R________W________
R________W________
R________W________
R________W________
R________W________
03
Twenty-Ones
R________W________
R________W________
R________W________
R________W________
R________W________
04
One-Arm Cross-Body Curls
R________W________
R________W________
R________W________
R________W________
R________W________
04
One-Arm Cross-Body Curls
R________W________
R________W________
R________W________
R________W________
R________W________
05
Switch Grip Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
05
Switch Grip Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
06
Elbows-Out Lawnmowers
R________W________
R________W________
R________W________
R________W________
R________W________
06
Elbows-Out Lawnmowers
R________W________
R________W________
R________W________
R________W________
R________W________
07
Standing Bicep Curls
R________W________
R________W________
R________W________
R________W________
R________W________
07
Standing Bicep Curls
R________W________
R________W________
R________W________
R________W________
R________W________
08
One-Arm Concentration Curls
R________W________
R________W________
R________W________
R________W________
R________W________
08
One-Arm Concentration Curls
R________W________
R________W________
R________W________
R________W________
R________W________
09
Corn Cob Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
09
Corn Cob Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
10
Reverse Grip Bent-Over Rows
R________W________
R________W________
R________W________
R________W________
R________W________
10
Reverse Grip Bent-Over Rows
R________W________
R________W________
R________W________
R________W________
R________W________
11
Open Arm Curls
R________W________
R________W________
R________W________
R________W________
R________W________
11
Open Arm Curls
R________W________
R________W________
R________W________
R________W________
R________W________
12
Static Arm Curls
R________W________
R________W________
R________W________
R________W________
R________W________
12
Static Arm Curls
R________W________
R________W________
R________W________
R________W________
R________W________
13
Towel Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
13
Towel Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
14
Congdon Locomotives
R________W________
R________W________
R________W________
R________W________
R________W________
14
Congdon Locomotives
R________W________
R________W________
R________W________
R________W________
R________W________
15
Crouching Cohen Curls
R________W________
R________W________
R________W________
R________W________
R________W________
15
Crouching Cohen Curls
R________W________
R________W________
R________W________
R________W________
R________W________
16
One-Arm Corkscrew Curls
R________W________
R________W________
R________W________
R________W________
R________W________
16
One-Arm Corkscrew Curls
R________W________
R________W________
R________W________
R________W________
R________W________
17
Chin-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
17
Chin-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
18
Seated Bent-Over Back Flys
R________W________
R________W________
R________W________
R________W________
R________W________
18
Seated Bent-Over Back Flys
R________W________
R________W________
R________W________
R________W________
R________W________
19
Curl-Up/Hammer Downs
R__________________
R__________________
R__________________
R__________________
R__________________
19
Curl-Up/Hammer Downs
R__________________
R__________________
R__________________
R__________________
R__________________
20
Hammer Curls
R________W________
R________W________
R________W________
R________W________
R________W________
20
Hammer Curls
R________W________
R________W________
R________W________
R________W________
R________W________
21
Max Rep Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
21
Max Rep Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
22
Superman
R__________________
R__________________
R__________________
R__________________
R__________________
22
Superman
R__________________
R__________________
R__________________
R__________________
R__________________
23
In-Out Hammer Curls
R________W________
R________W________
R________W________
R________W________
R________W________
23
In-Out Hammer Curls
R________W________
R________W________
R________W________
R________W________
R________W________
24
Strip-Set Curls
R________W________
R________W________
R________W________
R________W________
R________W________
24
Strip-Set Curls
R________W________
R________W________
R________W________
R________W________
R________W________
BACK BICEPS | BICEPS BACK
BACK BICEPS | BICEPS BACK
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