Round 3 Power90X Blank v1.3

8/3/2019 Round 3 Power90X Blank v1.3

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Power 90X - Classic Routine Workout

Friday Saturday Sunday

Week 1 8-Jul X 9-Jul X 10-Jul X



Recovery Week 4 29-Jul X 30-Jul X 31-Jul X

Week 5 5-Aug X 6-Aug X 8-Aug X



Recovery Week 8 29-Aug X 29-Aug X 30-Aug X

Week 9 3-Sep X 5-Sep X 6-Sep X



Recovery Week 12 27-Sep X 28-Sep X 29-Sep X

The Final Stretch Week 13 3-Oct X 3-Oct X 4-Oct X

Day 01:

Day 30:

Day 60:

Day 90:

Purpose:

Instructions:

1)

2)

3)

4)

5)

This sheet was designed to supplement or replace the paper worksh

designed for use is the Classic Routine. I should be able to get the

programmed with the other workout schedule.

To begin using this sheet, follow these instructions

Placing an "X" in the COMPLETED >>>>>>> row will automatically

On Day 1 of Week 1 in the calendar, click on the DATE

> Example: I started on 9-May, so I just click on the calendar date to

> You will be taken to the sheet with the "Chest & Back" workout she

> The number of the day that you are on also is reflected on the cale

> The sheet will now customize the Day of the Week based on the st

SATURDAY as the Da of the Week.

Click the link at the bottom of the "Chest & Back" workout to take yo

PUSH PLAY!!! And begin recording your progress.> If you want to make a note on a particular exercise, just add a com

easy. Just right-click the cell and select "Insert Comment"

Once you have completed your workout, place an X in the COMPLE


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6)

7)

Fitness Test:

> Please send me feedback on this spreadsheet. Good or bad! I w

to use for everything else.

You may want to keep track of your fitness test results as well? Just

calculation for the Nutrition Level.

> You'll notice now that Day "1" turns in to an X you have officially

Go get a Recovery Drink!!! I love that stuff!!! - It's my Health Crack

Repeat the above steps each day until Day 91!!! GOOD LUCK!


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Monday Tuesday Wednesday Thursday

11-Jul X 12-Jul X 13-Jul X 14-Jul X



1-Aug X 2-Aug X 3-Aug X 4-Aug X




31-Aug X 1-Sep X 2-Sep X 3-Sep X

7-Sep X 8-Sep X 9-Sep X 10-Sep X



30-Sep X 1-Oct X 2-Oct X 3-Oct X

5-Oct X 5-Oct X 6-Oct X 7-Oct X

eets used during the P90X program. For right now, the only workout I have

ther 2 done sometime soon? You can still use this, but the calendar is not

t: Next to Day 01: above

update your progess on the "Full Routine" Sheet

take me to the first workout.

et.

ndar

art date. This way, if you start on Saturday w/ Day 1, the sheet will show

Link: Fit Test

back to the "Full Routine" sheet.

ment to the cell. (See Microsoft's Help feature if you don't know how. It's

ED >>>>>>>> cell that coincides with your workout day.


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ill probably make some changes to it in the future, but WOWY is also good

click on the link to take you to that sheet if you want. It also has a

'd your workout for the day!

;)


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Power 90X - Fit Test & Nutrition

Prior to Day 01 After Day 90

Heart Rate bps bps

Pull-Ups

Vertical Leap IN IN

Push-Ups

Toe Touch IN IN

Wall Squat Min:Sec Min:Sec

Bicep Curls # / Weight # / Weight

Abs: In & Outs

Start

(Prior to Day 1)

Day 28

(Phase I Complete)

Day 56

(Phase 2 Complete)

Day 90

(Phase 3 Complete)

Body Weight RMR

165 1650

Your Energy Level

1800-23992400-2999

3000+

Your Nutrition Level =

330

Daily Activity Burn Energy Amount

2580

Nutrition Level

Fitness Test

Body Fat % Notes

[Click here to go back to the Main Calendar Page]

LEVEL II

Nutrition Level

LEVEL ILEVEL II

LEVEL III


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Body Fat % >>>>>>> % %

(N) Weight >>>>>>> LBS LBS

Chest >>>>>>> IN IN

Waist >>>>>>> IN IN

Hips >>>>>>> IN IN

Right Thigh >>>>>>> IN IN

Left Thigh >>>>>>> IN IN

Right Arm >>>>>>> IN IN

Left Arm >>>>>>> IN IN

After Day 90

MEASUREMENTS

Prior to Day 01


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(wearing clothes? Y/N)

(measured at midpoint)

(measured at midpoint)

(flexed, measured at peak of bicep)

(flexed, measured at peak of bicep)


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Power 90X - Chest & Back Workout

Step Exercise

Reps Weight Reps Weight Reps Weight Reps

40 40 41 43

23 28 30 22

10 10 11 14

4 5 6 5

20 22 22 22

14 11 17 12

12 15 15 16

8 9 12 10

22 24 18 23

18 16 20 20

11 11 12 11

6 7 9 9

17 18 20 12

12 16 22 14

17 25 18 25 20 25 2015 25 20 25 20 25 20

16 17 17 14

15 13 20 15

17 25 18 25 20 25 20

17 25 18 25 20 25 15

7 7 8 8

8 10 11 10

17 25 18 25 20 25 20

17 25 20 25 20 25 20

X

Wide Fly Push-ups

X

Completed >>>>>>>>> X X X

Ab Ripper X

We

Closed Grip Overhand Pull-ups

Week 3

Standard Push-ups

Wide Front Pull-ups

Military Push-ups

Reverse Grip Chin-ups

Week 1 Week 2

01

02

03

04

Dive-bomber Push-ups

Back Flys

05

06

07

08

Decline Push-ups

Lawnmowers

Heavy Pants

Diamond Push-ups

Comments >>>>>>>>>

X

09


X

10

11

12


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Weight Reps Weight

45

23

14

8

23

14

15

10

24

26

14

9

20

20

25 20 2525 20 25

20

21

25 20 25

25 20 25

10

12

25 20 25

25 24 25

X

X

k 9 Week 11


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Power 90X - Plyometrics Workout


XX XX

Comments >>>>>>>>>

Week 1

Completed >>>>>>>>> X X

Week 2 Week 3 Week 5 Week 7Week 6 We


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X X

Week 10 Week 11 Week 12

X

k 9


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Power 90X - Shoulders & Arms Workout

Step Exercise


12 25 12 25 14 25 15

11 25 12 25 12 25 14

16 20 16 20 16 20 16

16 20 16 20 16 20 16

12 20 14 20 15 20 15

11 20 14 20 15 20 15

10 20 9 20 10 20 10

8 20 9 20 8 20 7

11 25 10 25 10 25 10

10 25 10 25 11 25 9

StraitLeg 37StraitLeg 40StraitLeg 35StraitLe

StraitLeg 28StraitLeg 40StraitLeg 25StraitLe

11 20 12 20 12 20 10

11 20 14 20 12 20 12

16 20 16 20 16 20 1616 20 16 20 16 20 16

14 10 18 10 18 10 18

14 10 18 10 18 10 10

16 10 16 10 16 10 16

16 10 16 10 16 10 16

11 20 13 20 14 20 8

11 20 13 20 12 20 9

20 10 20 10 20 10 20

16 10 18 10 20 10 20

16 10 16 10 16 10 1616 10 16 10 16 10 16

6 25 7 25 8 25 8

6 25 7 25 7 25 9

16 16 16 16

16 16 16 16


XAb Ripper X X X

09 Flip-grip Twist Tricep Kickbacks

10

11 Crouching Cohen Curls

01 Alternating Shoulder Presses

14 Congdon Curls

13 In & Out Straight-arm Shoulder Flys

BONUS ROUND

07

In & Out Bicep Curls

Two-angle Shoulder Flys

02

05

04 Deep Swimmer's Presses

06

03 Two-arm Tricep Kickbacks

Comments >>>>>>>>>

Upright Rows

08

12 Lying-down Tricep Extensions


15 Side Tri-rises

Static Arm Curls

WeWeek 2 Week 3

Chair Dips

X

Full Supination Concentration Curls

Week 1


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Weight Reps Weight

25 15 25

25 12 25

20 16 20

20 16 20

20 16 20

20 16 20

20 10 20

20 8 20

25 10 25

25 10 25

g 40StraitLeg

g 30StraitLeg

20 12 20

20 12 20

20 16 2020 16 20

10 10 20

20 10 20

10 16 10

10 16 10

25 8 25

25 8 25

10 20 10

10 20 10

10 16 1010 16 10

25 8 25

25 8 25

16

16

X

k 9 Week 11

X


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Power 90X - Yoga X Workout

Comments >>>>>>>>>

Skipped week 1.

Skipped week 2.

Skipped Week 3.

Skipped Week 8.

Skipped Week 13

Week 1 Week 2

X

Week

X

Week 3 Week 4 (Mon)


Completed >>>>>>>>> X X


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X X X X X X

Week 7 Week 8 (Mon) Week 8 (Sat) Week 9Week 5(Sat) Week 6


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X X

Week 13 (Sat)

X

Week 13 (Mon)

X X

Week 10 Week 11 Week 12


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Power 90X - Legs & Back Workout

Step ExerciseReps Weight Reps Weight Reps Weight Reps

14

X

15 20

11 15

8 11

15 Reverse Grip Chin-ups 1514

X

10

X X

11

25

25

X

10

19

20

9

X

5

X

20

10

10

10

6

X

X

14

5

20

X

20

25

25

25

X

15

24

X

20 20

X

X

20

X

20

18

5

20

5

0

20

20

10

10

20

20

0

20

10

20

20

X

X

20

X

20

7

20

16

25

20

25

9

18

X

20

18

12

15

24

15

15

10

Alternating Side Lunges 24

X

25

25

17

25

X

9

15

24

04

05

06

07

08

09

Three-way Lunge

Dead Lift Squats

Wall Squat

Wide Front Pull-ups

Step Back Lunges

Close Grip Overhead Pull-ups

80-20 Seibers Speed Squat

-

11

X

X

X

13

14

16

17

Sneaky Lunge

Chair Salutations

Toe Row Iso Lunge

20

Calf Raise Squats

Wide Front Pull-ups

Groucho Walk

Calf Raises

01 Balanced Lunges 0 25

21

22

Week 2 Week 3 We

Super Skaters

12 Switch Grip Pull-ups

02

25

Week 1

18

19

03 Reverse Grip Chin-ups

Close Grip Overhead Pull-ups

Single Leg Wall Squat

20

11


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X X

-

X

X X

Ab Ripper X

Comments >>>>>>>>>


X

Completed >>>>>>>>> X


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Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight

X

14

20

0

20

20

10

10

20

24

20

20

10

10

X

20

20

5

20

0

20

20

10

10

20

20

20

20

20

0

20

20

10

10

20

20

10

10

10

10

15

24

16

5

X

X

15

20

X

20

15

25

24

25

X

17

15

24

18

X

X

14

X

20

20

5

X

20

X

20

12

18

25

25

22

25

X

15

15

24

16

X

X

14

X

20

X

20

6

X

20

18

5

25

25

21

25

X

15

20

14

X

X

14

X

20

20

5

X

20

X

20

10

22

25

25

21

25

X

14

18

X

X

10

15

24

15

X

20

18

25

20

25

X

12

20

20

X

20

8

X

Week 7 Week 9 Week 10 Week 11

0 0 025 25

k 5 Week 6


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XX X

X

XX

X X X X


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Reps Weight

17

10

20

0

20

20

10

x

13

X

20

X

20

15

14

20

20

5

25

25

24

25

X

X

26

18

X

15

Week 12


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X

X


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Power 90X - Kenpo X Workout

X X X X

Week 5 Week 6 WeWeek 1 Week 2 Week 3 Week 4

Comments >>>>>>>>>


XCompleted >>>>>>>>> X


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X

Week 12 Week 13Week 11

X X XX X

Week 9 Week 10k 7 Week 8


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Power 90X - Core Synergistics Workout


Week 4 (Tue) Week 4 (Fri) Week 8 (Tue) Week 8 (Fri)

X

Comments >>>>>>>>>



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Week 13 (Fri)

X

Week 13 (Tue)

X


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Power 90X - Chest, Shoulders & Triceps Workout

Step Exercise


4

10

16

12+15b

10 10

4

(10x4)x2rfectPush

12

5

5 20

9

5 10

10

10

11 10

11 10

20

18 10

10 10

14 10

10

16 10

35

9

11

14

16

10

10

2020 6

10

10

10

20

10

10

10

rfectPushrfectPush

10

10

10

12

10Knees

10

10

20

10

10

10

7

12

8

8

7

13

9

6whelp

(10x4)x2

13

11,8

18

14,10

15

24

11

18

16

40

9

11

10

6

(10x4)x2

12

8

8

15

13

12

16

15

16

11

12

16

30

9

11

7

18

12

11

10

9

5

5

6whelp

(10x4)x2

12

5

14

10

15

13 Side-to-side Push-ups

14 Pour Flys

11

11

10

12 Lying Tricep Extensions

09 Overhead Tricep Extensions

10 Two-twitch Speed Push-ups

07 Floor Flys

08 Scarecrows

22 One-arm Balance Push-ups

23 Fly row Presses

-

20 Slo-mo Throws

21 Front-to-back Tricep Extensions

18 Throw the Bomb

19 Clap or Plyo Push-ups

16 One-arm Push-ups

17 Weighted Circles

02

05 Pike Presses

06 Side Tri-rises

03

Week 7

In & Out Shoulder Flys

Side-leaning Tricep Extensions

16 10

40

9

Y-Presses

12

14

15

16

01 Slow motion 3-in-1 Push-ups 12+20b 12+14b

Chair Dips

04 Plange Push-ups

Wee

12+13b

Week 5 Week 6


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X X X X

-

Ab Ripper X

Comments >>>>>>>>>



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Weight Reps Weight

8

20 5

10

12+12b

10 10

20

10

10

10

25

10

10

rfectPush

10

10

8

10

10

10

10

10

10

rfectPush

10

10

10

20,25

12

14

10

11

13

6whelp

(10x4)x2

19

14

9,6

20

16

40

10

14

15

24

12

k 10 Week 12


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X

X


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Power 90X - Back & Biceps Workout

Step Exercise


25

20

25

- - -

7

X

14 10

7 20

10 20

7 20

9

20 25

12

40 25

10 20

8 20

16 20

12 20

5

12 25

12

15 25

8 25

21 20

10 25

25

21

10

20

- - -

10

20

- - -

25

20

20

25

25

20

25

25

25

20

20

25

20

5

25

20

20

20

20

25

20

20

10

10

15

12

10

10

20

8

7

8

X

20

25

18

20

21

8

18

8

X

9

4

15

8

12

10

10

20

10

16

12

40

8

10

X

15

15

20

24

8

16

15

8

20

9

10

8

40

10

10

10

12

8

16

12

15

8

8

4

23 In-Out Hammer Curls

21 Max Rep Pull-ups

22 Superman

19 Curl-up/Hammer Downs

20 Hammer Curls

17 Chin-ups

18 Seated Bent-over Back Flys

15 Crouching Cohen Curls

16 One Arm Corkscrew Curls

13 Towel Pull-ups

14 Congdon Locomotives

11 Open Arm Curls

12 Static Arm Curls

09 Corn Cob Pull-ups

10 Reverse Grip Bent-over Rows

10

16

02

05 Switch Grip Pull-ups

03 Twenty ones

04 One-arm Cross-body Curls

Week 6 Week 7

Lawnmowers

12

20

15

20 25 25

01 Wide Front Pull-ups

Week 5

06 Elbows-out Lawnmowers

07 Standing Bicep Curls

08 One-arm Concentration Curls

Wee

14

8

16x2

18

40

10


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X X XAb Ripper X


Comments >>>>>>>>>

X


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Weight Reps Weight

25

20

10

- - -

20

25

20

19

25

20

25

20

20

25

- - -

20

25

20

25

20

20

20

25

20

25

20

25

X

15

10

15

20

11

10

11

10

24

40

20

20

12

12

6

16x2

25

20

21

10

20

15

10

k 10 Week 12

15

10

25

20

25

25


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X

X


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Power 90X - Cardio X Workout

Completed >>>>>>>>>

Week 1 Week 2

Comments >>>>>>>>>

Week 3 Week 9


Week 11


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Power 90X - X Stretch Workout

X

Week 5Week 1 Week 2 Week 3 Week 4 (Thu)

Comments >>>>>>>>>

Week 2 - Rest

Week 3 - Rest

Week 4 - Rest

Week 5 - Skipped

Week 6 - Rest

Week 7 - Rest

Week 8 - Skipped

-


Week 4(Sat)

X XCompleted >>>>>>>>> X X X


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X X X X X X X X

Week 10 Week 11 Week 12Week 6 Week 1Week 7 Week 8 (Thu) Week 8 (Sat) Week 9


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X

Week 13 (Sat)3 (Thu)

Date post:	07-Apr-2018
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Round 3 Power90X Blank v1.3

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