MacGuffin
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I'm almost finished with my 90 days, so I'll be restarting it soon.
All workouts are from P90X or P90X+.
Week 1
August 29 - Sept 4
Monday – Chest, Shoulders and Triceps
Slow Motion 3-in-1 pushups - 4 wide, 4 regular, 4 narrow, 8 fast pushups (extra)
In & Out Shoulder Flys - 16 reps, 20 lbs.
Chair Dips - 20 reps
Plange Pushups - 14 reps
Pike Presses - 14 reps
Side Tri-rises - 8 reps each arm
Floor Flys - 24 reps (12 each side)
Scarecrows - 10 reps, 15 lbs.
Overhead Tricep Extensions - 10 reps, 20 lbs.
Two-twitch Speed Push-ups - 6 slow, 12 fast
Y-Presses - 8 reps, 35 lbs.
Lying Tricep Extensions - 10 reps, 20 lbs.
Side-to-Side Pushups - 12 reps
Pour Flys - 10 reps, 15 lbs.
Side-leaning Tricep Extensions - 8 reps, 20 lbs.
Spiderman Push-ups - 12 reps (6 each side)
Weighted Circles - 40 reps, 8 lbs.
Throw the Bomb - 8 reps, 20 lbs.
Plyo Pushups - 10 reps
Slo-mo Throws - 8 reps, 15 lbs.
Front-to-back Tricep Extensions - 8 reps, 20 lbs.
Incline Push-ups - 15 reps
Fly-Row-Presses - 10 reps, 25 lbs.
Dumbell Cross-Body Blows - 40 reps (20 each side), 25 lbs.
Crunches and abs.
Tuesday – Intervals Cardio (45 min)
Wednesday – Back and Biceps
Wide Front Pull-ups - 10 reps
Lawnmowers - 10 reps, 45 lbs.
Twenty Ones - 21 reps, 25 lbs.
One Arm Cross Body Curls - 10 reps, 25 lbs.
Switch Grip Pullups - 12 reps
Elbows-out Lawnmowers - 8 reps, 45 lbs.
Standing Bicep Curls - 10 reps, 35 lbs.
One Arm Concentration Curls - 10 reps, 25 lbs.
Corn Cob Pullups - 3 reps
Reverse Grip Bent-over Rows - 10 reps, 35 lbs.
Open Arm Curls - 10 reps, 25 lbs.
Static Arm Curls - 8 reps, 35 lbs.
Row - 10 reps, 120 lbs.
Congdon Locomotives - 40 reps, 25 lbs.
Crouching Cohen Curls - 10 reps, 25 lbs.
One Arm Corkscrew Curls - 8 reps, 35 lbs.
Chin-ups - 8 reps
Seated Bent-over Back flys - 12 reps, 45 lbs.
Curl-up Hammer Downs - 10 reps, 35 lbs.
Hammer Curls - 10 reps, 35 lbs.
Max Rep Pull-ups - 8 wide
Superman - 5 reps
In-out Hammer Curls - 16 reps, 25 lbs.
Strip Set Curls - 10 reps, 4 sets, start at 35 lbs. and reduce 5 lbs. each set
Thursday – Yoga (45 min)
Friday – Legs and Back
Balanced Lunges - 25 reps, 20 lbs.
Calf Raise Squats - 25 reps, 20 lbs.
Reverse Grip Chin-ups - 10 reps
Super Skaters - 25 reps
Wall Squat - 90 seconds
Wide Front Pull-ups - 10 reps
Step Back Lunges - 15 reps, 20 lbs.
Alternating Side Lunges - 12 reps, 20 lbs.
Close Grip Overhead Pull-ups - 8 reps
Wall Squat - 60 seconds
Dead Lift Squats - 20 reps
Switch Grip Pull-ups - 12 reps
Three-way lunge - skipped
Sneaky Lunge - 20 reps
Reverse Grip Chin-ups - 8 reps
Chair Salutations - 30 seconds, 2 sets
Toe Row Iso Lunge - 20 reps
Wide Front Pull-ups - 8 reps
Groucho Walk - 45 seconds
Calf Raises - 75 reps, 20 lbs.
Close Grip Overhead Pull-ups - 6 reps
80-20 Seibers Speed Squat - 30 reps
Switch Grip Pull-ups - 8 reps
Saturday – Plyometrics (60 min)
Sunday - Rest day
Same routine the following week.
All workouts are from P90X or P90X+.
Week 1
August 29 - Sept 4
Monday – Chest, Shoulders and Triceps
Slow Motion 3-in-1 pushups - 4 wide, 4 regular, 4 narrow, 8 fast pushups (extra)
In & Out Shoulder Flys - 16 reps, 20 lbs.
Chair Dips - 20 reps
Plange Pushups - 14 reps
Pike Presses - 14 reps
Side Tri-rises - 8 reps each arm
Floor Flys - 24 reps (12 each side)
Scarecrows - 10 reps, 15 lbs.
Overhead Tricep Extensions - 10 reps, 20 lbs.
Two-twitch Speed Push-ups - 6 slow, 12 fast
Y-Presses - 8 reps, 35 lbs.
Lying Tricep Extensions - 10 reps, 20 lbs.
Side-to-Side Pushups - 12 reps
Pour Flys - 10 reps, 15 lbs.
Side-leaning Tricep Extensions - 8 reps, 20 lbs.
Spiderman Push-ups - 12 reps (6 each side)
Weighted Circles - 40 reps, 8 lbs.
Throw the Bomb - 8 reps, 20 lbs.
Plyo Pushups - 10 reps
Slo-mo Throws - 8 reps, 15 lbs.
Front-to-back Tricep Extensions - 8 reps, 20 lbs.
Incline Push-ups - 15 reps
Fly-Row-Presses - 10 reps, 25 lbs.
Dumbell Cross-Body Blows - 40 reps (20 each side), 25 lbs.
Crunches and abs.
Tuesday – Intervals Cardio (45 min)
Wednesday – Back and Biceps
Wide Front Pull-ups - 10 reps
Lawnmowers - 10 reps, 45 lbs.
Twenty Ones - 21 reps, 25 lbs.
One Arm Cross Body Curls - 10 reps, 25 lbs.
Switch Grip Pullups - 12 reps
Elbows-out Lawnmowers - 8 reps, 45 lbs.
Standing Bicep Curls - 10 reps, 35 lbs.
One Arm Concentration Curls - 10 reps, 25 lbs.
Corn Cob Pullups - 3 reps
Reverse Grip Bent-over Rows - 10 reps, 35 lbs.
Open Arm Curls - 10 reps, 25 lbs.
Static Arm Curls - 8 reps, 35 lbs.
Row - 10 reps, 120 lbs.
Congdon Locomotives - 40 reps, 25 lbs.
Crouching Cohen Curls - 10 reps, 25 lbs.
One Arm Corkscrew Curls - 8 reps, 35 lbs.
Chin-ups - 8 reps
Seated Bent-over Back flys - 12 reps, 45 lbs.
Curl-up Hammer Downs - 10 reps, 35 lbs.
Hammer Curls - 10 reps, 35 lbs.
Max Rep Pull-ups - 8 wide
Superman - 5 reps
In-out Hammer Curls - 16 reps, 25 lbs.
Strip Set Curls - 10 reps, 4 sets, start at 35 lbs. and reduce 5 lbs. each set
Thursday – Yoga (45 min)
Friday – Legs and Back
Balanced Lunges - 25 reps, 20 lbs.
Calf Raise Squats - 25 reps, 20 lbs.
Reverse Grip Chin-ups - 10 reps
Super Skaters - 25 reps
Wall Squat - 90 seconds
Wide Front Pull-ups - 10 reps
Step Back Lunges - 15 reps, 20 lbs.
Alternating Side Lunges - 12 reps, 20 lbs.
Close Grip Overhead Pull-ups - 8 reps
Wall Squat - 60 seconds
Dead Lift Squats - 20 reps
Switch Grip Pull-ups - 12 reps
Three-way lunge - skipped
Sneaky Lunge - 20 reps
Reverse Grip Chin-ups - 8 reps
Chair Salutations - 30 seconds, 2 sets
Toe Row Iso Lunge - 20 reps
Wide Front Pull-ups - 8 reps
Groucho Walk - 45 seconds
Calf Raises - 75 reps, 20 lbs.
Close Grip Overhead Pull-ups - 6 reps
80-20 Seibers Speed Squat - 30 reps
Switch Grip Pull-ups - 8 reps
Saturday – Plyometrics (60 min)
Sunday - Rest day
Same routine the following week.