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  • This Is The Workout For p90x

    Diunggah oleh

    sara jane
    40 tayangan4 halaman
    The document outlines a 13-week fitness program divided into three phases. Phase 1 spans weeks 1-3 and focuses on classic full-body workouts with cardio and strength training sessions on different days. Phase 2 covers weeks 5-7 and introduces morning cardio sessions in addition to afternoon strength workouts targeting different muscle groups each day. Phase 3 encompasses weeks 9-13 and continues the split routine with both cardio and strength exercises, including options for yoga, kenpo, and stretching.

    Deskripsi Asli:

    this has the schedule for the next 90 days so enjoy

    Judul Asli

    This is the workout for p90x

    Hak Cipta

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    The document outlines a 13-week fitness program divided into three phases. Phase 1 spans weeks 1-3 and focuses on classic full-body workouts with cardio and strength training sessions on different days. Phase 2 covers weeks 5-7 and introduces morning cardio sessions in addition to afternoon strength workouts targeting different muscle groups each day. Phase 3 encompasses weeks 9-13 and continues the split routine with both cardio and strength exercises, including options for yoga, kenpo, and stretching.

    Hak Cipta:

    Attribution Non-Commercial (BY-NC)
    Unduh sebagai DOCX, PDF, TXT atau baca online dari Scribd
    Tandai sebagai konten tidak pantas
    40 tayangan4 halaman

    This Is The Workout For p90x

    Diunggah oleh

    sara jane
    The document outlines a 13-week fitness program divided into three phases. Phase 1 spans weeks 1-3 and focuses on classic full-body workouts with cardio and strength training sessions on different days. Phase 2 covers weeks 5-7 and introduces morning cardio sessions in addition to afternoon strength workouts targeting different muscle groups each day. Phase 3 encompasses weeks 9-13 and continues the split routine with both cardio and strength exercises, including options for yoga, kenpo, and stretching.

    Hak Cipta:

    Attribution Non-Commercial (BY-NC)
    Unduh sebagai DOCX, PDF, TXT atau baca online dari Scribd
    Tandai sebagai konten tidak pantas
    dari 4

    Phase 1 Weeks 1~3 Day 1 Day 2 Day 3

    Classic

    Doubles

    Leans

    Chest & Back, Ab Ripper X Plyometrics Shoulders & Arms, Ab Ripper X Yoga X Legs & Back, Ab Ripper X Kenpo X Rest or X Stretch

    Chest & Back, Ab Ripper X Plyometrics Shoulders & Arms, Ab Ripper X Yoga X Legs & Back, Ab Ripper X Kenpo X Rest or X Stretch

    Core Synergistics Cardio X Shoulders & Arms, Ab Ripper X

    Day 4 Day 5 Day 6 Day 7

    Yoga X Legs & Back, Ab Ripper X Kenpo X Rest or X Stretch

    Yoga X

    Yoga X

    Yoga X

    Core Synergistics Kenpo X

    Core Synergistics Kenpo X

    Core Synergistics Kenpo X

    X Stretch

    X Stretch

    X Stretch

    Core Synergistics Yoga X

    Core Synergistics Yoga X

    Core Synergistics Yoga X

    Rest or X Stretch

    Phase 2 Weeks 5~7 Day 1

    Classic

    Doubles

    Leans

    Chest, Shoulders & Triceps, Ab Ripper X

    [AM] Cardio X; [PM] Chest, Shoulders & Triceps, Ab Ripper X Plyometrics [AM] Cardio X; [PM] Back & Biceps, Ab Ripper X Yoga X [AM] Cardio X; [PM] Legs & Back, Ab Ripper X Kenpo X Rest or X Stretch

    Core Synergistics

    Day 2 Day 3

    Plyometrics Back & Biceps, Ab Ripper X

    Cardio X Chest, Shoulders & Triceps, Ab Ripper X

    Day 4 Day 5

    Yoga X Legs & Back, Ab Ripper X

    Yoga X Legs & Back, Ab Ripper X

    Day 6 Day 7 Week 8 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

    Kenpo X Rest or X Stretch

    Kenpo X Rest or X Stretch

    Yoga X Core Synergistics Kenpo X X Stretch Core Synergistics Yoga X Rest or X Stretch

    Yoga X Core Synergistics Kenpo X X Stretch Core Synergistics Yoga X Rest or X Stretch

    Yoga X Core Synergistics Kenpo X X Stretch Cardio X Yoga X Rest or X Stretch

    Phase 3 Day 1

    Classic Chest & Back, Ab Ripper X

    Doubles [AM] Cardio X [PM] Chest & Back, Ab Ripper X [AM] Cardio X [PM] Plyometrics Shoulders & Arms, Ab Ripper X [AM] Cardio X [PM] Yoga X [AM] Cardio X [PM] Legs & Back, Ab Ripper X Kenpo X Rest or X Stretch

    Lean Chest & Back, Ab Ripper X

    Weeks 9 and 11

    Day 2

    Plyometrics

    Cardio X

    Day 3 Day 4

    Shoulders & Arms, Ab Ripper X Yoga X

    Shoulders & Arms, Ab Ripper X Yoga X

    Day 5

    Legs & Back, Ab Ripper X

    Core Synergistics

    Day 6 Day 7

    Kenpo X Rest or X Stretch

    Kenpo X Rest or X Stretch

    Weeks 10 and 12 Day 1 Chest, Shoulders & Triceps, Ab Ripper X Plyometrics [AM] Cardio X [PM] Chest, Shoulders & Triceps, Ab Ripper X [AM] Cardio X [PM] Plyometrics Back & Biceps, Ab Ripper X [AM] Cardio X [PM] Yoga X [AM] Cardio X [PM] Legs & Back, Ab Ripper X Kenpo X Rest or X Stretch Chest, Shoulders & Triceps, Ab Ripper X Cardio X

    Day 2

    Day 3 Day 4

    Back & Biceps, Ab Ripper X Yoga X

    Back & Biceps, Ab Ripper X Yoga X

    Day 5

    Legs & Back, Ab Ripper X

    Core Synergistics

    Day 6 Day 7 Week 13 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

    Kenpo X Rest or X Stretch

    Kenpo X Rest or X Stretch

    Yoga X Core Synergistics Kenpo X X Stretch Core Synergistics Yoga X Rest or X Stretch

    Yoga X Core Synergistics Kenpo X X Stretch Core Synergistics Yoga X Rest or X Stretch

    Yoga X Core Synergistics Kenpo X X Stretch Cardio X Yoga X Rest or X Stretch

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