Workout Sheet - Free Download
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Workout Sheet
Workout Sheet
DATE / WEEK
Warm-Up (2:30 + 6:30)
01 CHEST - Standard Push-Ups
R ___________________ R ___________________ R ___________________ R ___________________ R ___________________
02 BACK - Wide Front Pull-Ups
R___________________ R___________________ R___________________ R___________________ R___________________
03 CHEST - Military Push-Ups
R ___________________ R ___________________ R ___________________ R ___________________ R ___________________
04 BACK - Reverse Grip Chin-Ups
R ___________________ R ___________________ R ___________________ R ___________________ R ___________________
Water Break (0:49)
05 CHEST - Wide Fly Push-Ups
R ___________________ R ___________________ R ___________________ R ___________________ R ___________________
06 BACK - Closed Grip Overhand Pull-Ups
R ___________________ R ___________________ R ___________________ R ___________________ R ___________________
07 CHEST - Decline Push-Ups
R___________________ R___________________ R___________________ R___________________ R___________________
08 BACK - Heavy Pants
R_________W_________ R_________W_________ R_________W_________ R_________W_________ R_________W_________
Water Break (0:47)
09 CHEST - Diamond Push-Ups
R ___________________ R ___________________ R ___________________ R ___________________ R ___________________
10 BACK - Lawnmowers
R_________W_________ R_________W_________ R_________W_________ R_________W_________ R_________W_________
11 CHEST - Dive-Bomber Push-Ups
R___________________ R___________________ R___________________ R___________________ R___________________
12 BACK - Back Flys
R_________W_________ R_________W_________ R_________W_________ R_________W_________ R_________W_________
Water Break (1:04)
13 BACK - Wide Front Pull-Ups
R___________________ R___________________ R___________________ R___________________ R___________________
14 CHEST - Standard Push-Ups
R___________________ R___________________ R___________________ R___________________ R___________________
15 BACK - Reverse Grip Chin-Ups
R_________W_________ R_________W_________ R_________W_________ R_________W_________ R_________W_________
16 CHEST - Military Push-Ups
R___________________ R___________________ R___________________ R___________________ R___________________
Water Break (1:00)
17 BACK - Closed Grip Overhand Pull-Ups
R___________________ R___________________ R___________________ R___________________ R___________________
18 CHEST - Wide Fly Push-Ups
R___________________ R___________________ R___________________ R___________________ R___________________
19 BACK - Heavy Pants
R_________W_________ R_________W_________ R_________W_________ R_________W_________ R_________W_________
20 CHEST - Decline Push-Ups
R ___________________ R ___________________ R ___________________ R ___________________ R ___________________
Water Break (0:37)
21 BACK - Lawnmowers
R_________W_________ R_________W_________ R_________W_________ R_________W_________ R_________W_________
22 CHEST - Diamond Push-Ups
R ___________________ R ___________________ R ___________________ R ___________________ R ___________________
23 BACK - Back Flys
R_________W_________ R_________W_________ R_________W_________ R_________W_________ R_________W_________
24 CHEST - Dive-Bomber Push-Ups
R ___________________ R ___________________ R ___________________ R ___________________ R ___________________
Cool Down (3:22)
Equipment Required • Weights or resistance bands
P90X
®
Chin-Up Bar
(+ Chin-up Max, if you struggle with pull-ups)
Bench or chair
WORKSHEET CHEST & BACK DISC 1
R: reps W: weight
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
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