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P90X Original Fitness Guide

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    that wil l outline thesafest and most accurate path fo r you to succeed In this program . And you won t Just be readrng It i you Ube USing It to give your Journey direction and gUidance every step of the way . :Just be sure to put It downwhen you re actually dorng the exercises. yes

    http://www.finishwellfitness.com/p90x.html
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    P90X here is N0 ptateau.see ieure

    I ,A dap t i on nd Mas te r y has e2 R ec ov e r y has e*

    3 - A dap t i on nd Mas te r y hes e

    4-Recovery hase's - A dap t i onandMas te r y has e

    6 - R ec ov e r yhas e*

    'AttowsmuscGs o recover o peakstrenglh, oyo! re readytor he ite.si ty of he next adaplivePhas

    Wi th P 90X ouw i t t :- U s e r es i s tanc eo r mus c te oneandg r ow th ' *

    -Execute sometricand dynamicbodyweight xercises or strengthand power-Performyoga,martiatarts,gymnastics,nd Pitatesmoves or coordinatio

    ba tanc e .Lex ib i t i t y ,o r e tab i t i z a t i on ,ndc a r d iov as c uLa rf f c i enc y- B u r n fa t andex pos e ou r6 - pac k

    By p r es en t i ngo many omp lex ndc ha l teng ing ov emen ts , 90Xo r c esyo u o continuatLydapt, nsuring ew muscte rowthand strength ains.

    \-

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    6qolr ' iTH P L A T E A U LA TE A U LA TE A U LA TE A U LA TE A U LA TE A U LA ]E A UP LA TE A U LA TE A U LA IE A UP LA TE A U L

    ";':i

    GR

    C R O W T H

    ADA PTIVE

    R E C O V E R Y

    C R O W T H

    A DA PT]VE

    BECOVERY

    c I o!1/TH

    ACCELERATET]ROGRESS* *Whenw e s ayg r ow th ,w e a r e N 0T a tk ing bou tbu ( k .We e ta tk i ng bou tHowever, fyour top priority s to add somesize o your physique,s tamanands t r eng th .yo u can certaintyachieve hat with P90Xas weLl.

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    A R M S

    _ B A C K

    C H E S T

    - B IC E P S heb ic ep ompr i s es 0%o f heuppe r r m Thema in unc t i on f he b i c epi9 to mov e he fo r ea r m ow ar ds he s hou tde r eLbow tex ion l The s ec onda r yfunc t i on t he b i c ep s to r o ta te hew r i s t

    - TR IC E P S he r i c epsmus c te s c ompr i s ed f th r ees epa r a te eadsToge the rheymak eup 60%o f the uP P er - a r m us c temas s . he ma in unc t i on f the r i c eps 5to straighten he arm and bring t down toward he body.

    - LA TS ta t i s s imus o r s i la r e the ta r gemus c tes n e i the rs ideo f ;he bac k The i rp r ima r y unc t i on 5 t o pu t t the a r m dow n ow ar ds he pe tv i s When he a r m i ss tab te , he la ts ac t o t i f t t he bodyup tow a r ds he s hou tde r sThe La ts tsohe tps tab i t i z ehe o r s odu r angmanyp r es s lngmov emen ts .

    - TR A P S t r apez ius l r e ong , r apez o id - s haP edus c tes hat r un dow n he uppe rpo r t i on f the s p ine .E r i ng ing he s hou tde r tades oge the r , u t t i ng he s hou tde rbtades own, ndshrugginghe shoutders pare hemain unctions f hesemuscles

    - P E C S pec to r a ts ) hes emus c tes t tac hnea r he s hou tde ro in t and o r ig ina te nthe b r eas tbonen the c en te r f the c hes t . he i be r so f hes emus c les un ac r os sthe en t i r ec hes t eg ion . he pec ss e r v e o b r i ng he a r m ac r os s he c hes tand omov e t fo r w a r d n the s hou tde r oc k e t .

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    -CALVES hec aL fmus c te r i g i na tes eh ind he k neeanda t tac heso the hee tw i tht heA c h i t l es endon . t s p r ima r y unc t i ons to r a i s e he heeL f f he g r ound .

    - GLU TE S g tu teusmax imus lThes emus c les r i g i na te tong he peLv i c oneanda t tac h o the bac ko f he uppe r e9 .E x tend inghe h ip s the i r p r ima r y unc t i on .

    - H A MS TR IN GShes emus c tes r i g i na teus t unde r nea thhe g tu tes . he i rp r ima r yfunction s to bring he heet owards he buttocksand o move he [e9 o the rear.

    - oU A D S quad r i c eps l oc a ted n the an te r i o ro f the th i9h , he ma ih unc t i on fthes e ow er fu lmus c Less o suppo r t heuppe rbody u r i ng s qua t t i ng ov emen t .

    -DELTS dettoidsl Composedof three musctes lanterior, taterat, an d posteriorheads l , he de t t s p r ov ide o ta t mob i t i t y o the s hou lde r o in t i n a t t d i r ec t i ons .These musctesptaya vitat rote n the majority of upper-bodyexercises,ncludingc hes tand s hou tde r r es s es . he ma in unc t i on f the de ( to id s to mov e he a r maway rom the body.

    ABS abdomina t us c tes lTh i smus c le r oup ons i s ts f :The r ec tus bdominusthev i s i bLe o r t i on f the abs l ,w h i c hb r i ngs her i b c age ow a r d he pe tv i s .

    - Theob t i quesm!s c tes t thew a is t ) , h i c h o ta te he o r s oands tab i t i z et heabdomen .

    - The t r ans v e r s e bdominus mus c te ha t s uppo r ts he s p ine l ,w h i c hs ta Laz eshe o so .

    LE GS _

    S H OU LD E R

    S T O M A C H

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    . .BEFORE"AND .AFTER' 'BODYMEASU REM ENTS

    P9OXt he p tog ta m

    BoDYFAT% Pr io r o DaYWE IGH T P . io r o D ay !

    C H E S T P r io r o D ay 1

    WA IS T P r io r o D ay1

    H IP S P r io r o D ay1

    R I G H T H I G H P r i o r o D a y

    LE FTTH Ic H P r io r o D ay l

    RIGHT RM Pr io r o oay1

    srep_Watch he How o B ng ltr tideo.slep -Record our measurements nd take 'before photos,steP -Takethe Fit Test-are yo u ready or P90X?s ieP- Ge t ou rk i t c hen n o r de r see he P 90XN u t r i t i onP tan l .s tep - Goto the B eac hbody es s age oa r ds o r s uppo r t .

    Use Beachbody body at tester to record your current bodyfat measurements. To ge t the most accurate readings,

    fottow he directionson the package.

    Afteroa y90 lptease ndicate l we.r jnq any clotheslAfter Day90

    After Day90

    AtterDay 0After Day 90 _ lmeasuredat midpointl

    After Day90

    PR EP

    ge sure o recordyour measurementdata n the spacesprovidedbelow.Atter Day 90

    T--------t |: Illf l N\\\z//-r-- l l l l I Aa/-?z\-\

    lmeas u r ed . i i dpo in t l

    " Ittexed, easuredt peak l bicepl

    things to do b el or e you s ta t

    AfterDay 0LE FTARM P r io r o D ay1 AfterDay 0 '' I t lexed,measured t peakof bicepl

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    The more yo u show, the more you'tt know. Wear a swimsuit, underwear, orsomethingcomparabte 0yo u can see where yo u need he work, and where you're

    making progress. Don't be afraid to show"BEF 0R E" AND "AF T ER " PH 0T 0S s om e k i n . hes epho t os re s rea tmotivators. e sure o takeyour irst geriesof photosprior to da y 1, fottowingthese impte uidetines,

    Usea plainbackgroundf possibte.V Take few rontshots hands n hips, bicepstex muscte osel, tew sideshots

    lhands t sidesl, nda few back hots hands n hips, bic epstex"muscle osel.V Don suck t in or push t oul,Youwanta true rettection f yourbody's ppearance.

    This s not ust a "before'photo,t 's a goodbye hoto. heP90Xrain s about o teavethe station, nd hat body s goin9 o teave ome uggage ehind.WhooWhooo!"'g Repeathis process lter Phase ,afterPhase , andafterPhase to chartyour

    visuat rogress.V Ptace our photosn the pages rovided t the endot thisbook.

    Beforestartlng an extreme itnessprogram ike PtoX, t's important o know whereyou standand if yourcurrent itness evel s adequate, roviding n honest ssessmentt yourabil it ies ndyourmindset itt

    atlowyou o take advantage f yourstrengthsand overcome our weaknesses.we ask hat you havecomptetedhe equivatent f Power90'or Stim n 6' before oubegin.But iyou're

    unfamitiarwith theseprograms,we've set someguidetines or you o lollow. lf you can'tTAKE TH E FIT TEST do what ts t ' tsted etow, ou'1 see beler resuttsby doinganoiherexercise rogram

    beforeyou ake on P90X.So f youcan't finish the Fit Test,do Power90, You'tl, et great results, and. thenbe able o comebackan dcrushP90x.

    important note The P90XFit test takesapproximatety0 minutes o complete,Besu.e to consecutivetyerformatt theexercisesn the order hey appear, eepup with the timing,and makea note f you do anythingdifferently;you will repoat his Flt TestwhenyoucompteteP90X, o lt ls vltat that youar6 able o do tlhe sameway, n the sameordr.Th.t wayyou't l, et a true indication f the improvementsou'vemade,Payattention,and be honestwith yourse[f.

    WHATYOUWILL NEEDTOTAKETHEFITTEST-Heart rate monitor

    -Body fat tester or ca[iper-Taoe measure

    -Scate-Partner to help record data (optlonatl

    -Chln-up bar lsecuretyn3tettedl-Tlmer lstopwetchr wstchwlthsecond andl

    -ToweI-Water

    -Your Bring t- game ac e

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    date

    Y ou L w an t to mon i to r y ou r mor n ing r es t i ng hea r t r a teth r oughou th i s p r og r am. h i s s a good nd ic a to r f y ou r ov e r a t [cardiovascutar itness. Take your resting heartr a t ea s s o o na s y o uw a k eu p I B E F 0 R E E T T I N G T A K E T H E F I T T E S T0U T0F B E D) . v e r he c ou r s e f the p r og r am, ou r es t i ng ea r trate should drop. lf i t goes up a few days n a row, yo u are eitherov e r t r a in ing r ge t t i ng i c k .

    Put on your heart rate monitor. Be sure it is secure andworking correctly before beginning.Try to be as retaxedas

    HOWTO TAKEYOURRESTING EARTRATE pos s ib te w hen tak ing th i sr ead ing .R ema inc a tm and qu ie tfor 2 minutes, he n recordyour resting heart rate below.

    l f yo u don t have a heart rate m onitor, take your putsefrom either your neck.orwrist, and count he beats or 30seconds.Mul.tipty y two to get your resting heart rate.

    \ Heart rate Prior to DAY I

    \ Hear tate f terDAY 90That was the easy part. . .most tiketyyou passed hat.

    N ow tak e abou t 10 m inu tes to w a r m up . S ta r t bymar c h ing n p tac e , hen do any low - impac tmov emen tsyou i k e jump ingac k s ,L igh tog in p tac e , t c . l un t i tyoubuitd up a tight sweat, hen stretch out tightty.Yo uneverwant to work "t o faiture" when yo u re cotd and tight. Thew ar m- upon P ow er 0 'C a r d io - 4 h r ough oga s a goodway to get you ready.

    s ta r t w i th the hea r t

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    max imum numbe t o f pu l l - ups to fa i l u r eGr as p ou r c h in - upba r us ingw ide g r i p lpa tms ac ing o r w ar d , w ay r ombody , w o i s t sw ide r hans hou tde r s l . r oma hang ing os i t i on , u t tbody p

    1 PULL-UPSbounc ing p . D on be d i s c ou r agedf youa r e no t ab te o do ve r ymany .

    R ec o r dhe number f pu t l - ups ouc ando he r e ... erior o DAY 1

    . . Af terDAY 90l l f y ou e on tyab te o do 1 /1 ,1 /2 , r 3 / / .o f a pu t t - up ,9oahead nd ec o r d t . l

    P90XMinimum_ Shoul.d e abte o do at teast3 if mate, 1 f femate.However,manypeoptewon tbe abte to do any puLt-upswhen starting P90X.You t ge t more out of thep r og r am f y ouc an do pu l [ - ups , u t youc ans ubs t i tu te y us ing he B - L lN E 5 'R es i s tanc e andsw i th he doo ra t tac hmen t .

    R es t1 m inu tebe fo r e o ino n to the nex tex e r c i s e .

    Standsidewayswith shoulderagainstwatI and raisearm st raight overheadagainst he watt. Record hat height here.

    s moo th ty n t i t c h in ctea r s he ba r . Low er body bac k dow n ,be ing s u r e to s t r a igh ten he a r ms , and r epea t w i thou t

    2 VERTICAL EAP.. erior o DAY 1

    ArterDAY 90Then ow er r m, ak eJUST NES TE P ac kandp r oc eedo ump s t r a igh tup. trying to touch highest point on watt ln o gathering up a head ofs teampr io r o y ou r ump- th ink " j umpba l . t . R ec o r dha t he igh t e r e .

    Pr ioro DAY 1.. AfterDAY 90

    jump height with step

    P90XMinimum_Shou[d avea verticat eapof at teast5 nc hesf ma te .3 nc hesf fema te .

    R es t m inu tes e fo r e o ing n o the nex te r e r c i s e .

    Subtract he first measureftent froft theand recordyour verticaI eap ncheshere.

    .. Prior o DAY 1. . Af terDAY 90

    Secono,

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    3_PUSH-UPSm a x i m u m n um b e r o f

    pus h - uP s to fa i l u r e

    TOUCHf lexibil i ty test

    directty n front of you. Bend orward at waist and extendarms over egstowards oes. Oon'tbend knees Se e how ctoseyo u ca n ge t fingertips o

    TO FAILURE?i t 's in your mind

    Pu tdow ns ome th ing o f t ,abou t2 or 3 i nc hes igh p i t tow r c us h ion l 'o mak ec on tac t i t h c hes ton eac h ep .B e s u r e o k eepbodys t r a igh tw i th hands t no r ma t pus h - upw id th .

    R ec o r d umbero f pus h - ups e r fo r medo fa i tu r e e r e .Pr ioro DAY 1

    rrter DAY 9 0P 90XMin imum-S hou td e ab te o do a t l eas t 15 f maLe , i f f ema te

    lo r 15 pus h - uP s f f Y ou r nees l .

    Res t4 m inu tes e fo r e o ingon o the nex tex e r c i s e .

    Yo uwitt need a ruler or tape measure or this test. Sit on fLoorwith legs extended4 TOE

    toes. lf not abte to reach, measure the distance rom fingertips to toes lf abte toextend ingers beyond oes, measure how much turther fingers reach beyond oe sDonot s t r a ino r fo r c e h i s

    R ec o r d i s tanc en nches f f i nge r s o toeshe r e .Pr ioro DAY 1

    nter DAY 90Us e a "- it not abte o reach oe s le.g., -3 inchesJ ra "+" i f r eac h ing ey ondoes e .g . , 3 nc hes l .

    P 90XMin imum-S hou tdbe ab te o r eac h a t teas t 6inc hes r om Y our oes ,or a -6 .

    What does "to failurc" meanT Jsually'tn exercise t's your mind thatstopsyou frcm progrcssing Physicalty to failurc" is when your body

    stops you by not being able to go any furtherwithout causing niurY.

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    5_WALLi s o l t ing q uad / l eg s t e ng th

    f r on t - fac ing cu r l s6 BICEPCURLS

    At terDAY 90

    P tac ebac k f ta t aqa ins tw a t t and Low er ou r body n to a s ea tedc ha i r pos i t i on quadspa r a t te to the f too r . ee td i r ec t t y e tow nees i h ink90 - deg r ee ng teSOUAT he r e l .S ta r t ime r as s oonas youge t n t o he c ha i rpos i t i onB r ea the

    t h r o u g h t h e d i s c o m f o r t a n d h a n g i n t h e r e u n t i I y o u c a n . t h o l d y o u r s e t f u p a n y t o n g e r l t ofa i tu r e l . e sureN OT o P tac e ands nw a t [o r " s c oo t w i th s hou tde r sY ou ans t i dedow ns low ty s youge t i r ed ,bu t onc e ou rbu t t ouc hes he too r , imes u p

    R ec o r d x ac t im e ab te o ho ldw a t [ s qua the r e '

    s e c o dgi nu tes

    minu tes s e c o n d s

    Choiceof weight i5 important for this exercise A heavierweight wil l be moree l tec t i v e n he tp ing ou de te r m ine ou r r es u t t sonday90 - th ink o f hew e igh ta t w h ic h ouw i t t maxou t

    P 90XMin imum-S houLd e ab te o ho tdw a l l s qua tfo r a t l eas t1 manu te

    Res t m inu tes e fo r e o ing h to the nex tex e r c i s e '

    P 90XMin imum-S hou td e ab te o do a t teas t1O u r tsw i th 20 bs i f ma te 'at teast 10curts with 8 tbs. f femate'

    a t 1O- ' t5 eps .Mens hou td se a m in imumo f 20 tbs andw omens hou lduseamin imumo f I l b s .

    Extend arms straight down in front of body Be sure that arms ar e lu l tyextendedbetween each curt. Usjng both arms at the same time' perform asmanyc u r tsas youc an un t i t a i tu r e .Don r oc ko r c hea t , nd no b r eak s onge rthan 1 secondbetween eps.

    Recordnumber of curls comptetedan weight used here'

    numD er

    R es t3 m inu tes e to r e o ingon o the nex tex e r c i s e '

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    t he ab tes t

    S ta r t i ng os i t i on : ea tedw i th handson thef too r a t y ou r s ides . neesben tw i th fee t on 7_ | N & O U T Sthe too r .R a i s e ee to f f t he g r ound nd b r i ngk nees n tow a r ds ou r c hes t .S t r a igh tenegsbac kou tand epea tmov emen t i t hou t ouc h ingloo r .

    R ec o r d umber f i n & ou tspe r fo r med e r e ... Prior o DAY 1

    Ar terDAY 90

    P 90XMin imum_ hou td e ab te o do a t teas t25 -

    R es t m inu tes e fo r e o in9 n to the nex tex e r c i s e .

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    P er fo r m ump ing ac k s nons top o r 2 m inu tesa t a qu i c kand s teady ac e .D u r ing he f i na l 30 s ec onds , o as fas t as y ou c an o max im iz e our hea r t

    rate. Whenyo u finish, be prepared omeasureyour heart rate over a span

    o f 4 m inu tes . hou td e ab te o f i n i s h he tes t s tand inq ndab le o b r ea the8 HEARTRATEMAXIMIZER

    Recordheart rate immediatetyatter jumping acks here.

    Pr ioro DAY 1ntterDAY 9 0

    Heart atealter' l-minute estPr io r o DAY 1

    nter DAY 90Heart rate after 2-minute rest

    .. erior o DAY 1.. nrterDAY 90

    Hea rate after 3-minute rest

    Prior o DAY 1. at terDAY 90

    Heart at eafter4-minute estPrior o DAY 1

    .. rtter DAY 90

    Good new s . . .l f y ou c an i n i s h he 2 m inu tesyo u are ready or P90X!

    o f j ump ing ac k s ,

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    ENOUGH EARNING.Just remember,when you're inished urning your body nto that of a perfect physicatspecrmen, here are a few important things yo u sti . need o do. The irst of which isto take your...

    TIME'After"Photos:Withyourawesome,aw-droppingewphysique,ou,tt robably an tto give t themaximum xposuret deserves. oaside rom attachingourphotosothepages t heen dof hisbook,we atso uggestha tyo upost he mon hegeachbodyMessage oards. nyother ypeof setf-promotion,uc hasa fult_pagehotographnyour ocat ewspaper,s up o you.'After"EodyMeasurements:nc e ou'redonewith he camera,t s t ime o ge tbackout the tape measure nd ake those after, bodymeasurements. ecord . thedramaticesuLtsn the After Day 0 blanks t thebeginning f thissection.Finat itTest: omostaccuratetyetermineheprogress ade nyourstrength, ower.coordination,texibit ity,ndcardio ndurance,e sure o perform his estunder hesame onditionsnd imel,ines heFit Test ou ookprior o day1.Record ou r AfterDa y 0" esuttsn he btanks rovidedn hissection.

    lf P90X asenabled ou o overcome ersonalobstacleso transformyourbody,mind,an dspirit or the better, oucouldbe eatured sY0UR SUCCESSST0RY ournextBeachbodyuccessrory. e roveorewardour customersor sharing heir storieswith us, and oftenhightight heirremarkable ransformationshrough our TV shqws,specialevents,and media

    promo ons.Here rea few tems o submit o be considereds a Success tory:

    - "Before"an d atte." Dhotos._A truthfut,open,writtenaccount f your p90Xexperience. hat,s ou r

    story? How has this programchanged our tife? Are you a new personmentally,physical, l,y,r both? What does your famlty think of yoursuccess? hat s the biggest omplimentomeone asgiven ou ately?

    _A 6hort homevldeoof yo\uweighing n at the start and flnishof yourprogram,wlth a ghort na.rativeabout howyou feLtat the start of yourexperiencendat theend, optional, l

    Submit your story and photos via e-mait to: Successsto es@beachbody,com- 0r send hemwith optional ideo o:

    Beachbody.comucce5s tories8383Witshire tvd., uite1050BeverLy lt l.s, A90211

    TO STARTx ' tNG

    see y ou in 90 day s

    Fo r a more completedascription of how to be

    recognized as a BeachbodySuccessStory, go to

    Beac body,com and cl ckon the Success Stories ink-

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    Th e ottowingsectioncontainsa comPlete nd detaited istingof at[ the workouts n th is program.Yo udo not have o read his section o perform any of the P90X outines.Yo uwitt, however,be asked o

    WORKOUTUIDE record mportanl data re p counts and weight amountsl on worksheetsthat aoDearat the end of e ach P90x esistanceworko!t. You'[t ind thatrecording his information s easyand extremetyhelplut towards chartingyour titness progress.

    The detaitedworkout tistings can atso prove usefut shoutdyo u need additionat nformationabout any of the workoutsor individuatexercises.An d when yo u don t have access oa video ptayer, you ca n pertorm the appropriate P90Xworkout straight rom this boo k. Conside. his section us tanother useful ool. o hetp yo u maximizeyour resutts.

    This depends totally on you and you individual goals. P90X is vetsatile ltwitl improve the overall condition of anyone, but you can choose to tailor

    HOWMANYREPSSHOULD DO? this program to gain mass, leanout, or maximize Your strength.It's all a matter of setting you tarcet number of reps, which will determinehow much weight yo u use. Herc's a quick rundown on what it means to'fai l" at a given number of rcps. (Simply stopping at your target numberis not what we mean. Choosing a weight so that you rcach muscle failureat the right number of reps is what you're after')

    8-10 nEpsmuscle size or hypertrophy- ln this range you'l l get maximum

    muscle grcwth. For those trying toachieve maximal size, this is yourtarget area for every set in eachworkout.

    12+nepsmuscular endurance-Some muscle growth wil l occur, but thevolume of rcpetitions makes it selfJimiting.You can build lean, strong muscles, butyou'll never maxlmize your body's potentialfor size and strcngth in this realm.

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    P90X s a prcgram that has prcpared you lor a life filted withpossibilities. The completion of this program hasprovided youwith the tools to take on almost anything. The intensity and

    variety of P90Xhas alsogiven youthe strength, balance, flexibility,coordination, and cardiovascularIFE AFTER P9OX

    endurance to improve upon any and all athletic activity. As aP90X graduate you are motivated, confident, self-assured, andrcady to attack any fear you might have had p or to staftingthis ptogram.

    The continuum of P90X is to explorc the possibilities. The person you see standingin the miftor today is not the same person you saw on day 1. The percon you arcnow is capable of so much morc than the percon who was just starting pgOX. youdecided, committed, and succeeded with P90X, so it is only natural to be curiousabout what else you can do and accomplish.

    The truth about P90X is that there is no end. Thisprogrcm is an ongoing approach to staying in awesomeshape. That doesn't mean yo u must continue tohammer out P90X workouts six days a week. lt meansthat thrs is a fitness progrcm that can be used for thercst of your life. lt is a progrcm that grcws with you asyou continue to explore and improve physically andmentally. lt can be integrated into, combined with, andused to enhance everything else you're doing to stay inshape and enjoy your life.

    Your choice to embark upon the P90X oumey will havebenefits that last a lifetime, Now it's time for your newjouney to begin.

    Congrctulations on a job well done. Dont stop!-TONYHORTON

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