Chest and Back P90x Worksheet

Chest and Back P90X Instructions

The P90X Worksheet contains a large amount of information and is designed in a special way which helps individuals track their progress. The worksheet is basically a schedule of exercises that are supposed to be done within a certain period of time. The training presented in the worksheet consists of different types of exercises, which include the following:

• Different types of back exercises. These exercises are supposed to develop an individual's back and contain exercises, such as various types of pull-ups, chin-ups, etc.;
• Different types of chest workouts. This category can improve a person's chest and includes standard push-ups, military push-ups, diamond push-ups, one-arm balance push-ups, etc.;
• Shoulder exercises. Alternating shoulder presses, upright rows, and other types of physical activities can be done to work an individual's shoulders;
• Various biceps and triceps workouts. These movements can be used to develop a person's arms and contain chair dips, static arm curls, congdon curls, etc.;
• Legs exercises. Even though it is an upper body-workout, leg movements are presented here as well. Individuals are offered to do step back lunges, wall squats, single-leg wall squats, etc.

While some exercises are well-known, others can sound strange and cause confusion. For example, diamond push-ups are push-ups performed with the individual's hands closed, thumbs and forefingers forming a "diamond" shape beneath their chest, and their legs spread wide. Wide fly push-ups are supposed to be performed with a person's hands at maximum width, It helps to place more of the stress on their chest muscles. Decline push-ups are done with the individual's feet elevated on a higher surface. It creates more stress on a person's upper fibers of their chest.

Besides giving information on what kind of exercises the individual should repeat, this worksheet provides reminders so that the trainee would not forget to do certain types of assisting activities, such as warm-ups, water breaks, ballistic stretching, cooling down, etc.

The individual should responsibly keep track of how many repetitions they have made of each exercise, and with what weight they have used. Each list starts with space where the trainee designates the date and the week of the program.

What Do You Need For P90X Chest and Back?

Some of the exercises from P90X Chest and Back Full Workout require additional equipment. A worksheet for each day contains a list of sports gear that an exercising person will need. To make sure the training is efficient before starting it, the individual should prepare in advance and check if the required equipment is available. The sporting gear list includes:

• Resistance bands or weights;
• Bench or chair;
• Chin-up bar;
• A towel;
• An exercise mat.

All of the equipment listed above can be found in a local sporting goods store or fitness center. People wishing to exercise using this program can visit the official P90X website to order branded sports gear items online.

Not what you were looking for? Check out these related forms:

• A printable Insanity Workout Schedule;
• Other workout schedule templates by type;
• Blank workout logs.