Heavy Pants 8. 15 reps 10 lbs. Do this workout and over 100,000 other workouts in Workout Trainer for iOS & Android by Skimble. - When P90X calls for In-Out Shoulder Flys, Military Press etc. List of P90x Exercises. Floor Flys = 16/16 (+4 Bonus) Scarecrows = 9 Reps at 10 lbs. You actually wont need any equipment at all if you dont want Floor Flys: Lying on your back, do straight arms flies. 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. The nutrition plan is designed to help you change your body composition, not just just lose weight. No more than 1 ��� P90X should exercises are not the norm when it comes to a hardcore shoulder workout. But this th 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 Overhead Tricep Extensions 9. No more than 1 hour The Floor Flys are a combination chest fly and push up at the same time. P90X back exercises DO include a lot of pull-ups. 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. 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 7.Floor Flys. There are 3 different types of P90X cycles (Classic, Lean, & Doubles), all of which have their weekly schedule detailed on the "Weekly Schedule" tab. I ended up doing P90X Shoulders and Arms along with ARX (Ab Ripper X), one of my favorite workouts within the P90X Classic program. 20 Slow pushups, 10 fast 15 - 5lb inout/shoulder flys 20 Chair dips straight leg 15 Plange push (+3 Bonus Reps) Overhead Tricep Extensions = 12 Reps at 15 lbs. The P90x workout is an intense home workout program that says it can build your lean or ripped body in just 90 days. If not, use the lat pull-down machines and adjust your grip depending on which muscles you are trying to focus on. I compensated by doing many more reps.) Push-ups Rocket Launcher Row: Stand in a wide Floor Flys 7. Flip-grip Twist Tricep Kickbacks 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! Raise your arms till they are extended out horizontally, and then turn the weights onto the floor. You will see some familiar shoulder moves, but the new ones are what kills You know that feeling after a killer shoulder workout You just You can also experience great core and stability strength with chest flys. 8.Scarecrows. (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. 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 Be sure to keep a slight bend on the elbow. If your low back lifts, you aren���t using enough core strength. P90x worksheets 1. Lying Tricep A push up move, which requires you to move side to side. It comprises tons of push ups, along with shoulder exercises and tricep exercises. But them there���s one arm push-ups & clap/plyo/airborne push-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� P90X, on the other hand, is designed with a different purpose. The key is to keep your rib cage pulled down and your back against the floor or bench. Insanity Day 12: P90X's Chest, Shoulders and Triceps (aka, too much cardio = let's do some P90x!) Don���t hurt your shoulders! P90X Round 2 Classic Day 46 Workout - Chest, shoulders & Triceps Mood - Good Wt - 116 Time of workout = 55 min Cals burned = ? 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. Standing Bicep Curls 8. 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! Stand straight while using light weight. Scarecrows 8. http://www.beachbodycoach.com/gpad78connect with me on FACEBOOKhttp://www.facebook.com/glenn.paddock.9"P90X" "Chest and Back" "Back Flys��� Which means you will be eating to build muscle, not just lose fat. 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. Side Leaning Tricep Extensions. Pour Flys. 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 The P90X Chest, Shoulders and Triceps workout is brutal. Static Arm Curls 8. - When P90X calls for pull-ups, then I recommend that you really try to do pull-ups =). Like normal tricep extensions with leaning to the 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? 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 ��� Do P90X Chest, Shoulders, & Triceps. 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 Two Twitch Speed Push Ups = 12 Fast / 6 Slow Y Presses = 10 Reps at 20 lbs. Floor Flys ��� 24 Vs. 20 Scarecrows ��� 16 (8lbs resistance straps) vs. 23 Overhead Triceps Extensions ��� 12 vs. 11 Two-Twitch Speed Push Ups ��� 28 vs. 21 Y Presses ��� 15 (8lbs resistance straps) vs. 18 Lying Triceps Extensions 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. Diamond Push-ups 9. I felt during the first week of P90X3 Incinerator that I wasn���t keeping a bend on the elbow and Its a shoulder move. 37 mins 45 secs, Intense. In this program, you have to work out for 5 to 6 days per week for at least 45 to 60 minutes. Many users are WORKSWHET���CNILDAW//M-WUPPWlexCrcWlEcEliEL-WORKSHEET ��� TOTAL SYNERGISTICS DATE / WEEK WARM-UP 01 Push-Up/ Side Arm Balance R_____ R Floor Flys ��� You basically fly one arm out while doing push-ups. P90X is one of the biggest fitness phenomena to grab hold of the public in quite some time. I���ll let your imagination run with this one, until you see it for the first time. One-arm Concentration Curls 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 ��� To navigate to this tab, click on the "Weekly Schedule" tab at the bottom of this spreadsheet. Floor Flys 3 sets (1 set full) 4 sets full Scarecrows 15 reps 5 lbs. Click here to see the rest of the moves as well as learn how to get better at pull-ups using the P90X workout! I remember doing P90X for the first time back in September of 2010, and it is still a BEAST Overhead Triceps Extension 15 reps 8 lbs. 15 reps 10 lbs. Last week, I started my second ���block��� or phase of P90X. 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