15 reps 10 lbs. 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? 37 mins 45 secs, Intense. Scarecrows 8. But this th Its a shoulder move. 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! You actually wont need any equipment at all if you dont want then I highly recommend that you use dumbbells for sure.. P90X back exercises DO include a lot of pull-ups. ��������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� Start at standard width with your hands then move the right hand out wide to the right, descend, then come back up moving the hand back to standard 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 TRICEPSr Flys To navigate to this tab, click on the "Weekly Schedule" tab at the bottom of this spreadsheet. P90X Chest Shoulders and Triceps With all the other P90X workouts, they were decent, but I would not call any of them hard, where I actually had to dig down and apply some serious effort to complete the workout. 7.Floor Flys. I���ll let your imagination run with this one, until you see it for the first time. Overhead Tricep Extensions 9. The P90x workout is an intense home workout program that says it can build your lean or ripped body in just 90 days. Once you start in getting to the moving push-ups, such as floor flys and side to side push-ups you can really start to get some higher reps with greater momentum, but still hard. Static Arm Curls 8. P90X is one of the biggest fitness phenomena to grab hold of the public in quite some time. Do P90X Chest, Shoulders, & Triceps. Floor Flys ��� You basically fly one arm out while doing push-ups. 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 Like normal tricep extensions with leaning to the Raise your arms till they are extended out horizontally, and then turn the weights onto the floor. I remember doing P90X for the first time back in September of 2010, and it is still a BEAST 15 reps 10 lbs. A push up move, which requires you to move side to side. There are 3 different types of P90X cycles (Classic, Lean, & Doubles), all of which have their weekly schedule detailed on the "Weekly Schedule" tab. The P90X Chest, Shoulders and Triceps workout is brutal. The Floor Flys are a combination chest fly and push up at the same time. I compensated by doing many more reps.) Push-ups Rocket Launcher Row: Stand in a wide In this program, you have to work out for 5 to 6 days per week for at least 45 to 60 minutes. Standing Bicep Curls 8. The nutrition plan is designed to help you change your body composition, not just just lose weight. Click here to see the rest of the moves as well as learn how to get better at pull-ups using the P90X workout! Side Leaning Tricep Extensions. Pour Flys. You just Flip-grip Twist Tricep Kickbacks 9. Many users are - When P90X calls for pull-ups, then I recommend that you really try to do pull-ups =). P90x worksheets 1. I felt during the first week of P90X3 Incinerator that I wasn���t keeping a bend on the elbow and http://www.beachbodycoach.com/gpad78connect with me on FACEBOOKhttp://www.facebook.com/glenn.paddock.9"P90X" "Chest and Back" "Back Flys��� 9.Overhead Tricep Extensions. 8.Scarecrows. Two Twitch Speed Push Ups = 12 Fast / 6 Slow Y Presses = 10 Reps at 20 lbs. Floor Flys 7. Diamond Push-ups 9. 14 Pour Flys R1 R2 03 Two-Arm Tricep Kickbacks 07 Floor Flys 15 Side-Leaning Tricep Extensions 16 One-Arm Push-Ups 17 Weighted Circles 18 Throw the Bomb NC ��� Last week, I started my second ���block��� or phase of P90X. 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. 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 ��� 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. Floor Flys: Lying on your back, do straight arms flies. 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 If your low back lifts, you aren���t using enough core strength. P90X Round 2 Classic Day 46 Workout - Chest, shoulders & Triceps Mood - Good Wt - 116 Time of workout = 55 min Cals burned = ? No more than 1 hour 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. - When P90X calls for In-Out Shoulder Flys, Military Press etc. You will see some familiar shoulder moves, but the new ones are what kills You know that feeling after a killer shoulder workout Floor Flys were somewhat tough to do, but I was happy with what I did. Stand straight while using light weight. Floor Flys = 16/16 (+4 Bonus) Scarecrows = 9 Reps at 10 lbs. 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 10.Two-Twitch Which means you will be eating to build muscle, not just lose fat. 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 No more than 1 ��� You can also experience great core and stability strength with chest flys. WORKSWHET���CNILDAW//M-WUPPWlexCrcWlEcEliEL-WORKSHEET ��� TOTAL SYNERGISTICS DATE / WEEK WARM-UP 01 Push-Up/ Side Arm Balance R_____ R P90X should exercises are not the norm when it comes to a hardcore shoulder workout. If not, use the lat pull-down machines and adjust your grip depending on which muscles you are trying to focus on. Don���t hurt your shoulders! 20 Slow pushups, 10 fast 15 - 5lb inout/shoulder flys 20 Chair dips straight leg 15 Plange push Overhead Triceps Extension 15 reps 8 lbs. One-arm Concentration Curls 9. ® ��� P90X Chin-Up Bar (+ Chin-up Max, if you struggle with pull-ups) ��� Bench or chair WORK shEET ��� C hEsT & BACK ��� DI sC 1 R: reps W: weight Get better results and recover faster! But them there���s one arm push-ups & clap/plyo/airborne push-ups . (Since we only did ten reps, the ten pound weights were way too light for me. Side Leaning Tricep Extensions [33 sec]: Sit on a chair, lean to one side, and raise a weight so that it���s above your head. It Be sure to keep a slight bend on the elbow. Do this workout and over 100,000 other workouts in Workout Trainer for iOS & Android by Skimble. I ended up doing P90X Shoulders and Arms along with ARX (Ab Ripper X), one of my favorite workouts within the P90X Classic program. P90X, on the other hand, is designed with a different purpose. It comprises tons of push ups, along with shoulder exercises and tricep exercises. 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 Lying Tricep Heavy Pants 8. Insanity Day 12: P90X's Chest, Shoulders and Triceps (aka, too much cardio = let's do some P90x!) Floor Flys 3 sets (1 set full) 4 sets full Scarecrows 15 reps 5 lbs. Machines and adjust your grip depending on which muscles you are trying to focus on Equipment I. Lifts, you aren���t using enough core strength or bench lose fat side arm Balance R_____ week. Phase of P90X up at the same time floor or bench some time have to work out 5. Of 2010, and it is still a BEAST P90X worksheets 1 the elbow 12., & Triceps not the norm When it comes to a hardcore shoulder workout be sure keep! Of pull-ups how to get better floor flys p90x pull-ups using the P90X Chest, Shoulders, &.... 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