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# P90x worksheets

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### P90x worksheets

1. 1. 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. Use the spaces provided for each exercise to record the This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along with the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for the with the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for the first round and the bottom line for the second round. first round and the bottom line for the second round. R = REPS W = WEIGHT R = REPS W = WEIGHT 01 Standard Push-Ups 01 Standard Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 02 Wide Front Pull-Ups 02 Wide Front Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 03 Military Push-Ups 03 Military Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 04 Reverse Grip Chin-Ups 04 Reverse Grip Chin-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 05 Wide Fly Push-Ups 05 Wide Fly Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 06 Closed Grip Overhand Pull-Ups 06 Closed Grip Overhand Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 07 Decline Push-Ups 07 Decline Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 08 Heavy Pants 08 Heavy Pants R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 09 Diamond Push-Ups 09 Diamond Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 10 Lawnmowers 10 Lawnmowers R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 11 Dive-Bomber Push-Ups 11 Dive-Bomber Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 12 Back Flys 12 Back Flys R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ CHEST CHEST BACK | BACK CHEST CHEST BACK | BACK
2. 2. 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. Use the spaces provided for each exercise to record the This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along with the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for the with the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for the first round and the bottom line for the second round. first round and the bottom line for the second round. R = REPS W = WEIGHT R = REPS W = WEIGHT 01 Alternating Shoulder Presses 01 Alternating Shoulder Presses R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 02 In & Out Bicep Curls 02 In & Out Bicep Curls R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 03 Two-Arm Tricep Kickbacks 03 Two-Arm Tricep Kickbacks R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 04 Deep Swimmer’s Presses 04 Deep Swimmer’s Presses R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 05 Full Supination Concentration Curls 05 Full Supination Concentration Curls R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 06 Chair Dips 06 Chair Dips R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 07 Upright Rows 07 Upright Rows R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 08 Static Arm Curls 08 Static Arm Curls R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 09 Flip-Grip Twist Tricep Kickbacks 09 Flip-Grip Twist Tricep Kickbacks R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 10 Two-Angle Shoulder Flys 10 Two-Angle Shoulder Flys R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 11 Crouching Cohen Curls 11 Crouching Cohen Curls R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 12 Lying-Down Tricep Extensions 12 Lying-Down Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ BONUS ROUND BONUS ROUND 13 In & Out Straight-Arm Shoulder Flys 13 In & Out Straight-Arm Shoulder Flys R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 14 Congdon Curls 14 Congdon Curls R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 15 Side Tri-Rises 15 Side Tri-Rises R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ SHOULDERS |ARMS SHOULDERS ARMS SHOULDERS |ARMS SHOULDERS ARMS
3. 3. WORKSHEET WORKSHEET You’ll perform this routine every week that isn’t a Recovery week. Use the spaces provided for each exercise R = Reps W = Weight You’ll perform this routine every week that isn’t a Recovery week. Use the spaces provided for each exercise R = Reps W = Weight to record the number of reps you perform. If you use a band as a substitute for a pull-up bar, indicate its to record the number of reps you perform. If you use a band as a substitute for a pull-up bar, indicate its color along with your rep count. Perform each pull-up exercise in this workout twice; so for each exercise, color along with your rep count. Perform each pull-up exercise in this workout twice; so for each exercise, use the top line for the first round and the bottom line for the second round. use the top line for the first round and the bottom line for the second round. WEEK 1 WEEK 2 WEEK 3 WEEK 5 WEEK 6 WEEK 7 WEEK 9 WEEK 10 WEEK 11 WEEK 12 01 Balance Lunges R________ W________ R________ W________ R________ W________ R________ W________ R________ W________ 01 Balance Lunges R________ W________ R________ W________ R________ W________ R________ W________ R________ W________ 02 Calf Raise Squats R________ W________ R________ W________ R________ W________ R________ W________ R________ W________ 02 Calf Raise Squats R________ W________ R________ W________ R________ W________ R________ W________ R________ W________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ 03 Reverse Grip Chin-Ups 03 Reverse Grip Chin-Ups R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ 04 Super Skater R___________________ R___________________ R___________________ R___________________ R___________________ 04 Super Skater R___________________ R___________________ R___________________ R___________________ R___________________ 05 Wall Squat 05 Wall Squat R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ 06 Wide Front Pull-Ups 06 Wide Front Pull-Ups R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ 07 Step Back Lunge R________ W________ R________ W________ R________ W________ R________ W________ R________ W________ 07 Step Back Lunge R________ W________ R________ W________ R________ W________ R________ W________ R________ W________ 08 Alternating Side Lunge R________ W________ R________ W________ R________ W________ R________ W________ R________ W________ 08 Alternating Side Lunge R________ W________ R________ W________ R________ W________ R________ W________ R________ W________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ 09 Closed Grip Overhead Pull-Ups 09 Closed Grip Overhead Pull-Ups R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ 10 Single Leg Wall Squat R___________________ R___________________ R___________________ R___________________ R___________________ 10 Single Leg Wall Squat R___________________ R___________________ R___________________ R___________________ R___________________ 11 Dead Lift Squat R___________________ R___________________ R___________________ R___________________ R___________________ 11 Dead Lift Squat R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ 12 Switch Grip Pull-Ups 12 Switch Grip Pull-Ups R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ 13 Three-Way Lunges R___________________ R___________________ R___________________ R___________________ R___________________ 13 Three-Way Lunges R___________________ R___________________ R___________________ R___________________ R___________________ 14 Sneaky Lunges R___________________ R___________________ R___________________ R___________________ R___________________ 14 Sneaky Lunges R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ 15 Reverse Grip Chin-Ups 15 Reverse Grip Chin-Ups R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ 16 Chair Salutations 16 Chair Salutations 17 Toe-Roll Iso Lunge R________ W________ R________ W________ R________ W________ R________ W________ R________ W________ 17 Toe-Roll Iso Lunge R________ W________ R________ W________ R________ W________ R________ W________ R________ W________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ 18 Wide Front Pull-Ups 18 Wide Front Pull-Ups R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ 19 Groucho Walk R___________________ R___________________ R___________________ R___________________ R___________________ 19 Groucho Walk R___________________ R___________________ R___________________ R___________________ R___________________ 20 Calf Raises R________ W________ R________ W________ R________ W________ R________ W________ R________ W________ 20 Calf Raises R________ W________ R________ W________ R________ W________ R________ W________ R________ W________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ 21 Closed Grip Overhead Pull-Ups 21 Closed Grip Overhead Pull-Ups R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ R___________________ 22 80-20 Siebers Speed Squats R___________________ R___________________ R___________________ R___________________ R___________________ 22 80-20 Siebers Speed Squats R___________________ R___________________ R___________________ R___________________ R___________________ LEGS BACK LEGS BACK
4. 4. WORKSHEET WORKSHEET WEEK 5 WEEK 6 WEEK 7 WEEK 10 WEEK 12 WEEK 5 WEEK 6 WEEK 7 WEEK 10 WEEK 12 This routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided for This routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided for each exercise to record the number of reps and the weight lifted (where applicable). If each exercise to record the number of reps and the weight lifted (where applicable). If using a band, indicate its color along with the number of reps performed. using a band, indicate its color along with the number of reps performed. R = REPS W = WEIGHT R = REPS W = WEIGHT 01 Slow-Motion 3-in-1 Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 01 Slow-Motion 3-in-1 Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 02 In & Out Shoulder Flys R________W________ R________W________ R________W________ R________W________ R________W________ 02 In & Out Shoulder Flys R________W________ R________W________ R________W________ R________W________ R________W________ 03 Chair Dips R__________________ R__________________ R__________________ R__________________ R__________________ 03 Chair Dips R__________________ R__________________ R__________________ R__________________ R__________________ 04 Plange Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 04 Plange Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 05 Pike Presses R__________________ R__________________ R__________________ R__________________ R__________________ 05 Pike Presses R__________________ R__________________ R__________________ R__________________ R__________________ 06 Side Tri-Rises R__________________ R__________________ R__________________ R__________________ R__________________ 06 Side Tri-Rises R__________________ R__________________ R__________________ R__________________ R__________________ 07 Floor Flys R__________________ R__________________ R__________________ R__________________ R__________________ 07 Floor Flys R__________________ R__________________ R__________________ R__________________ R__________________ 08 Scarecrows R________W________ R________W________ R________W________ R________W________ R________W________ 08 Scarecrows R________W________ R________W________ R________W________ R________W________ R________W________ 09 Overhead Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ 09 Overhead Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ 10 Two-Twitch Speed Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 10 Two-Twitch Speed Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 11 Y-Presses R________W________ R________W________ R________W________ R________W________ R________W________ 11 Y-Presses R________W________ R________W________ R________W________ R________W________ R________W________ 12 Lying Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ 12 Lying Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ 13 Side-to-Side Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 13 Side-to-Side Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 14 Pour Flys R________W________ R________W________ R________W________ R________W________ R________W________ 14 Pour Flys R________W________ R________W________ R________W________ R________W________ R________W________ 15 Side-Leaning Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ 15 Side-Leaning Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ 16 One-Arm Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 16 One-Arm Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 17 Weighted Circles R________W________ R________W________ R________W________ R________W________ R________W________ 17 Weighted Circles R________W________ R________W________ R________W________ R________W________ R________W________ 18 Throw the Bomb R________W________ R________W________ R________W________ R________W________ R________W________ 18 Throw the Bomb R________W________ R________W________ R________W________ R________W________ R________W________ 19 Clap or Plyo Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 19 Clap or Plyo Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 20 Slo-Mo Throws R________W________ R________W________ R________W________ R________W________ R________W________ 20 Slo-Mo Throws R________W________ R________W________ R________W________ R________W________ R________W________ 21 Front-to-Back Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ 21 Front-to-Back Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ 22 One-Arm Balance Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 22 One-Arm Balance Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 23 Fly-Row Presses R________W________ R________W________ R________W________ R________W________ R________W________ 23 Fly-Row Presses R________W________ R________W________ R________W________ R________W________ R________W________ 24 Dumbbell Cross-Body Blows R________W________ R________W________ R________W________ R________W________ R________W________ 24 Dumbbell Cross-Body Blows R________W________ R________W________ R________W________ R________W________ R________W________ CHEST | SHOULDERS TRiceps CHEST, SHOULDERS | TRICEPS CHEST | SHOULDERS TRiceps CHEST, SHOULDERS | TRICEPS
5. 5. WORKSHEET WORKSHEET WEEK 5 WEEK 6 WEEK 7 WEEK 10 WEEK 12 WEEK 5 WEEK 6 WEEK 7 WEEK 10 WEEK 12 This routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided for This routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided for each exercise to record the number of reps and the weight lifted (where applicable). If each exercise to record the number of reps and the weight lifted (where applicable). If using a band, indicate its color along with the number of reps performed. using a band, indicate its color along with the number of reps performed. R = REPS W = WEIGHT R = REPS W = WEIGHT 01 Wide Front Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 01 Wide Front Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 02 Lawnmowers R________W________ R________W________ R________W________ R________W________ R________W________ 02 Lawnmowers R________W________ R________W________ R________W________ R________W________ R________W________ 03 Twenty-Ones R________W________ R________W________ R________W________ R________W________ R________W________ 03 Twenty-Ones R________W________ R________W________ R________W________ R________W________ R________W________ 04 One-Arm Cross-Body Curls R________W________ R________W________ R________W________ R________W________ R________W________ 04 One-Arm Cross-Body Curls R________W________ R________W________ R________W________ R________W________ R________W________ 05 Switch Grip Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 05 Switch Grip Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 06 Elbows-Out Lawnmowers R________W________ R________W________ R________W________ R________W________ R________W________ 06 Elbows-Out Lawnmowers R________W________ R________W________ R________W________ R________W________ R________W________ 07 Standing Bicep Curls R________W________ R________W________ R________W________ R________W________ R________W________ 07 Standing Bicep Curls R________W________ R________W________ R________W________ R________W________ R________W________ 08 One-Arm Concentration Curls R________W________ R________W________ R________W________ R________W________ R________W________ 08 One-Arm Concentration Curls R________W________ R________W________ R________W________ R________W________ R________W________ 09 Corn Cob Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 09 Corn Cob Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 10 Reverse Grip Bent-Over Rows R________W________ R________W________ R________W________ R________W________ R________W________ 10 Reverse Grip Bent-Over Rows R________W________ R________W________ R________W________ R________W________ R________W________ 11 Open Arm Curls R________W________ R________W________ R________W________ R________W________ R________W________ 11 Open Arm Curls R________W________ R________W________ R________W________ R________W________ R________W________ 12 Static Arm Curls R________W________ R________W________ R________W________ R________W________ R________W________ 12 Static Arm Curls R________W________ R________W________ R________W________ R________W________ R________W________ 13 Towel Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 13 Towel Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 14 Congdon Locomotives R________W________ R________W________ R________W________ R________W________ R________W________ 14 Congdon Locomotives R________W________ R________W________ R________W________ R________W________ R________W________ 15 Crouching Cohen Curls R________W________ R________W________ R________W________ R________W________ R________W________ 15 Crouching Cohen Curls R________W________ R________W________ R________W________ R________W________ R________W________ 16 One-Arm Corkscrew Curls R________W________ R________W________ R________W________ R________W________ R________W________ 16 One-Arm Corkscrew Curls R________W________ R________W________ R________W________ R________W________ R________W________ 17 Chin-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 17 Chin-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 18 Seated Bent-Over Back Flys R________W________ R________W________ R________W________ R________W________ R________W________ 18 Seated Bent-Over Back Flys R________W________ R________W________ R________W________ R________W________ R________W________ 19 Curl-Up/Hammer Downs R__________________ R__________________ R__________________ R__________________ R__________________ 19 Curl-Up/Hammer Downs R__________________ R__________________ R__________________ R__________________ R__________________ 20 Hammer Curls R________W________ R________W________ R________W________ R________W________ R________W________ 20 Hammer Curls R________W________ R________W________ R________W________ R________W________ R________W________ 21 Max Rep Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 21 Max Rep Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 22 Superman R__________________ R__________________ R__________________ R__________________ R__________________ 22 Superman R__________________ R__________________ R__________________ R__________________ R__________________ 23 In-Out Hammer Curls R________W________ R________W________ R________W________ R________W________ R________W________ 23 In-Out Hammer Curls R________W________ R________W________ R________W________ R________W________ R________W________ 24 Strip-Set Curls R________W________ R________W________ R________W________ R________W________ R________W________ 24 Strip-Set Curls R________W________ R________W________ R________W________ R________W________ R________W________ BACK BICEPS BACK | BICEPS BACK BICEPS BACK | BICEPS