P90X Legs And Back PDF Details

If you're looking for an intense lower-body workout that also targets your back, look no further than P90X Legs and Back. This DVD workout is designed to give you a ripped and toned lower body, while also sculpting your back muscles. Featuring exercises like Power Lunges, Hamstring Curls, and Seated Rows, P90X Legs and Back is sure to get your heart rate up and help you achieve the results you're after.

This page features details about p90x legs and back. You may learn its size, the typical time needed to prepare the form, the blanks you'll need to fill in, and so on.

QuestionAnswer
Form NameP90X Legs And Back
Form Length7 pages
Fillable?Yes
Fillable fields1007
Avg. time to fill out33 min 51 sec
Other namesp90x legs and back worksheet, p90x worksheets pdf, p90x worksheets excel, p90x legs and back

Form Preview Example

 

W O R K s h E E T C h E s T & B A C K D I s C 1

DATE / WEEK

 

 

 

 

 

 

Warm-Up (2:30 + 6:30)

 

 

01 ChEsT - standard Push-Ups

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02 BACK - Wide Front Pull-Ups

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03 ChEsT - Military Push-Ups

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04 BACK - Reverse Grip Chin-Ups

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Water Break (0:49)

 

 

 

05 ChEsT - Wide Fly Push-Ups

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06 BACK - Closed Grip Overhand Pull-Ups

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07 ChEsT - Decline Push-Ups

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08 BACK - heavy Pants

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Water Break (0:47)

 

 

 

09 ChEsT - Diamond Push-Ups

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10 BACK - Lawnmowers

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11 ChEsT - Dive-Bomber Push-Ups

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12 BACK - Back Flys

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Water Break (1:04)

 

 

 

13 BACK - Wide Front Pull-Ups

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14 ChEsT - standard Push-Ups

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15 BACK - Reverse Grip Chin-Ups

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16 ChEsT - Military Push-Ups

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Water Break (1:00)

 

 

 

17 BACK - Closed Grip Overhand Pull-Ups

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18 ChEsT - Wide Fly Push-Ups

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19 BACK - heavy Pants

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20 ChEsT - Decline Push-Ups

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Water Break (0:37)

 

 

 

21 BACK - Lawnmowers

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22 ChEsT - Diamond Push-Ups

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23 BACK - Back Flys

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24 ChEsT - Dive-Bomber Push-Ups

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Cool Down (3:22)

 

R: reps W: weight

 

Equipment Required • Weights or resistance bands

Post-Workout Nutrition

• P90X® Chin-Up Bar

Getbetterresultsandrecoverfaster!Nomorethan1hourafterexercise,drink

12ouncesofwatermixedwith2scoopsofP90X Results and Recovery Formula®.

(+ Chin-up Max, if you struggle with pull-ups)

 

• Bench or chair

Need more P90X worksheets? Go to P90Xworksheets.com

 

 

 

 

WORKshEET shOULDERs & ARMs DIsC 3

DATE / WEEK

Warm-Up (2:46 + 7:23)

01shOULDERs - Alternating shoulder Presses

02BICEPs - In & Out Bicep Curls

03TRICEPs - Two-Arm Triceps Kickback

04shOULDERs - Alternating shoulder Presses

05BICEPs - In & Out Bicep Curls

06TRICEPs - Two-Arm Triceps Kickback

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Ballistic Stretch (0:30)

07 shOULDERs - Deep swimmer’s Presses

08 BICEPs - Full supination Concentration Curls

09 TRICEPs - Chair Dips

10 shOULDERs - Deep swimmer’s Presses

11 BICEPs - Full supination Concentration Curls

12 TRICEPs - Chair Dips

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Ballistic Stretch (0:30)

13 shOULDERs - Upright Rows

14 BICEPs - static Arm Curls

15TRICEPs - Flip-Grip Twist Triceps Kickbacks

16shOULDERs - Upright Rows

17BICEPs - static Arm Curls

18TRICEPs - Flip-Grip Twist Triceps Kickbacks

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Ballistic Stretch (0:34)

19 shOULDERs - seated Two-Angle shoulder Flys

20 BICEPs - Crouching Cohen Curls

21TRICEPs - Lying-Down Triceps Extensions

22shOULDERs - seated Two-Angle shoulder Flys

23BICEPs - Crouching Cohen Curls

24TRICEPs - Lying-Down Triceps Extensions

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Ballistic Stretch (0:38)

25 shOULDERs - In & Out straight-Arm shoulder Flys 26 BICEPs - Congdon Curls

27TRICEPs - side Tri-Rises

28shOULDERs - In & Out straight-Arm shoulder Flys

29BICEPs - Congdon Curls

30TRICEPs - side Tri-Rises

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Cool Down (3:29)

 

R: reps W: weight

RT: right LT: left

Equipment Required • Weights or resistance bands

Post-Workout Nutrition

• Bench or chair

Getbetterresultsandrecoverfaster!Nomorethan1hourafterexercise,drink

12ouncesofwatermixedwith2scoopsofP90X Results and Recovery Formula®.

 

Need more P90X worksheets? Go to P90Xworksheets.com

 

 

 

 

W O R K s h E E T L E G s & B A C K D I s C 5

DATE / WEEK

Warm-Up (2:27 + 7:34)

01 LEGs - Balanced Lunges

02 LEGs - Calf-Raise squats

03 BACK - Reverse Grip Chin-Ups

04 LEGs - super skaters

05 LEGs - Wall squats

06BACK - Wide Front Pull-Ups

07LEGs - step Back Lunge

08LEGs - Alternating side Lunge

09BACK - Closed Grip Overhead Pull-Ups

10LEGs - single-Leg Wall squat

11LEGs - Deadlift squats

12BACK - switch Grip Pull-Ups (switch every 2 reps)

RT________LT_________

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Water Break (2:00)

13LEGs - Three-Way Lunge

14LEGs - sneaky Lunge

15BACK - Reverse Grip Chin-Ups

16LEGs - Chair salutations

17LEGs - Toe-Roll Iso Lunge

18BACK - Wide Front Pull-Ups

19LEGs - Groucho Walk

Toes Out

20 LEGs - Calf Raises Feet Parallel Toes In

21 BACK - Closed Grip Overhand Pull-Ups

22LEGs - 80/20 siebers-speed squats

23BACK - switch Grip Pull-Ups

RT________LT_________

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Cool Down (4:18)R: reps W: weight RT: right LT: left

Equipment Required • Weights or resistance bands

Post-Workout Nutrition

• P90X® Chin-Up Bar

Getbetterresultsandrecoverfaster!Nomorethan1hourafterexercise,drink

12ouncesofwatermixedwith2scoopsofP90X Results and Recovery Formula®.

(+ Chin-up Max, if you struggle with pull-ups)

 

• Bench or chair

Need more P90X worksheets? Go to P90Xworksheets.com

 

 

 

 

WORKshEET CORE sYNERGIsTICs DIsC 8

DATE / WEEK

Warm-Up (6:31 + 3:30)

01 stacked Foot / staggered hands Push-Ups (switch every 5 reps)

02 Banana Rolls (16 reps / 2 min)

03 Leaning Crescent Lunges

04 squat Runs

05 sphinx Push-Ups

06 Bow to Boat (4 sets/1:48 min)

07 Low Lateral skaters

08 Lunge & Reach

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Water Break (0:42)

09Prison Cell Push-Ups

10side hip Raise

11squat X-Press

12Plank to Chaturanga Run

13Walking Push-Ups

14superman Banana

15Lunge Kickback Curl Press

16Towel hoppers

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Water Break (0:44)

17Reach high & Under Push-Ups

18steam Engine

19Dreya Rolls

20Plan to Chaturanga Iso

21halfback

22Table Dip Leg Raises

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Cool Down & Stretch (5:06)

R: reps W: weight

RT: right LT: left

 

 

 

 

Equipment Required • Weights or resistance bands

Post-Workout Nutrition

 

 

 

Getbetterresultsandrecoverfaster!Nomorethan1hourafterexercise,drink

 

12ouncesofwatermixedwith2scoopsofP90X Results and Recovery Formula®.

Need more P90X worksheets? Go to P90Xworksheets.com

WORKshEET ChEsT, shOULDERs,

& TRICEPs DIsC 9

DATE / WEEK

Warm-Up (8:52)

01

ChEsT - slow-Motion 3-in-1 Push-Ups

02 shOULDERs - In & Out shoulder Flys

03

TRICEPs - Chair Dips

04 ChEsT - Plange Push-Ups

05 shOULDERs - Pike Presses

06

TRICEPs- side Tri-Rises

R___________________

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07 ChEsT - Floor Flys (switch every 4 reps)

08 shOULDERs - scarecrows

09 TRICEPs - Overhead Triceps Extensions

10ChEsT - Two-Twitch speed Push-Ups (4 Fast, 3 slow)

11shOULDERs - Y-Presses

12TRICEPs - Lying Triceps Extensions

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Water Break (0:53)

13ChEsT - side-to-side Push-Ups

14shOULDERs - Pour Flys

15TRICEPs - side-Leaning Triceps

Extensions

16ChEsT - One-Arm Push-Ups

17shOULDERs - Weighted Circles (2 X 20 reps)

18TRICEPs - Throw the Bomb

19ChEsT - Clap or Plyo Push-Ups

20shOULDERs - slo-Mo Throws

21TRICEPs - Front-to-Back Triceps

Extensions

22ChEsT - One-Arm Balance Push-Ups

23shOULDERs - Fly-Row-Presses

24TRICEPs - Dumbbell Cross-Body Blows

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Cool Down (4:18)R: reps W: weight RT: right LT: left

Equipment Required • Weights or resistance bands

Post-Workout Nutrition

• P90X® Chin-Up Bar

Getbetterresultsandrecoverfaster!Nomorethan1hourafterexercise,drink

12ouncesofwatermixedwith2scoopsofP90X Results and Recovery Formula®.

(+ Chin-up Max, if you struggle with pull-ups)

 

• Bench or chair

Need more P90X worksheets? Go to P90Xworksheets.com

 

 

 

 

W O R K s h E E T B A C K & B I C E P s D I s C 1 0

DATE / WEEK

Warm-Up (2:36 + 6:32)

01BACK - Wide Front Pull-Ups

02BACK - Lawnmowers

03BICEPs - Twenty-Ones

04BICEPs - One-Arm Cross-Body Curls

05BACK - switch Grip Pull-Ups (switch every 2 reps)

06BACK - Elbows-Out Lawnmowers

07BICEPs - standing Bicep Curls

08BICEPs - One-Arm Concentration Curls

09BACK - Corn Cob Pull-Ups

10BACK - Reverse Grip Bent-Over Rows

11BICEPs - Open-Arm Curls

12BICEPs - static-Arm Curls

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Water Break (0:42)

13 BACK - Towel Pull-Ups (switch every 3) 14 BACK - Congdon Locomotives

15 BICEPs - Crouching Cohen Curls

16BICEPs - One-Arm Corkscrew Curls

17BACK - Chin-Ups

18BACK - seated Bent-Over Back Flys

19BICEPs - Curl-Up/hammer Downs

20BICEPs - hammer Curls

21BACK - Max Rep Pull-Ups

22BACK - superman (6 x 10 seconds)

23BICEPs - In-Out hammer Curls

24BICEPs - strip-set Curls

(4 rounds)

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R___________________

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___________________

R___________________

R___________________

R___________________

 

R___________________

R ___________________

R ___________________

R ___________________

R ___________________

 

R ___________________

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_________

R_________W_________

R_________W_________

R_________W_________

R_________W_________

 

R_________W_________

 

 

 

 

 

 

 

Cool Down (2:13)

 

R: reps W: weight

RT: right LT: left

Equipment Required • Weights or resistance bands

Post-Workout Nutrition

• P90X® Chin-Up Bar

Getbetterresultsandrecoverfaster!Nomorethan1hourafterexercise,drink

(+ Chin-up Max, if you struggle with pull-ups)

12ouncesofwatermixedwith2scoopsofP90X Results and Recovery Formula®.

• Bench or chair

Need more P90X worksheets? Go to P90Xworksheets.com

• Towel

 

 

 

 

 

 

 

WORKshEET AB RIPPER X

DIsC 12

 

 

 

 

 

 

 

 

 

DATE / WEEK

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

01 IN & OUTs

R____________________

R____________________

R____________________

 

R____________________

R____________________

 

Target - 25

 

 

 

 

 

 

 

 

 

02 sEATED BICYCLEs

R____________________

R____________________

R____________________

 

R____________________

R____________________

 

Target - 25

 

 

 

 

 

 

 

 

 

03 REVERsE BICYCLEs

R____________________

R____________________

R____________________

 

R____________________

R____________________

 

Target - 25

 

 

 

 

 

 

 

 

 

04 sEATED CRUNChY FROGs

R____________________

R____________________

R____________________

 

R____________________

R____________________

 

Target - 25

 

 

 

 

 

 

 

 

 

05 CROssED LEG/WIDE LEG sIT-UPs

R____________________

R____________________

R____________________

 

R____________________

R____________________

 

Target - 25

 

 

 

 

 

 

 

 

 

06 FIFER sCIssORs

R____________________

R____________________

R____________________

 

R____________________

R____________________

 

Target - 25

 

 

 

 

 

 

 

 

 

07 hIP ROCK ’N’ RAIsE

R____________________

R____________________

R____________________

 

R____________________

R____________________

 

Target - 25

 

 

 

 

 

 

 

 

 

08 PULsE-UPs (hEELs TO hEAVEN)

R____________________

R____________________

R____________________

 

R____________________

R____________________

 

Target - 25

 

 

 

 

 

 

 

 

 

09 ROLL-UP/ V-UP COMBOs

R____________________

R____________________

R____________________

 

R____________________

R____________________

 

Target - 25

 

 

 

 

 

 

 

 

 

10 OBLIQUE V-UPs

R____________________

R____________________

R____________________

 

R____________________

R____________________

 

Target - 25

 

 

 

 

 

 

 

 

 

11 LEG CLIMBs

R____________________

R____________________

R____________________

 

R____________________

R____________________

 

Target - 25

 

 

 

 

 

 

 

 

 

12 MAsON (KAYAK) TWIsT

R____________________

R____________________

R____________________

 

R____________________

R____________________

 

Target - 25

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Cool Down & Stretch (0:51)

 

 

R: reps

 

 

 

 

 

 

 

 

 

Equipment Required • Mat

Post-Workout Nutrition

 

 

 

 

 

 

Getbetterresultsandrecoverfaster!Nomorethan1hourafterexercise,drink

 

 

12ouncesofwatermixedwith2scoopsofP90X Results and Recovery Formula®.

 

 

Need more P90X worksheets? Go to P90Xworksheets.com

 

 

 

 

 

 

 

 

Bring It!Use these recommended items with P90X®. To order, visit Beachbody.com

 

 

 

 

Tony horton’s

Beachbody©

 

P90X

shakeology©

Powerstands©

Jump Mat

 

Peak

 

 

 

 

 

 

Performance

 

 

 

 

 

 

Protein Bars

 

 

P90X Peak

P90X Results

health Formula

and Recovery

 

Formula

P90X

P90X

Chin-Up Bar

Chin-Up Max

 

 

 

 

How to Edit P90X Legs And Back Online for Free

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entering details in p90x chest and back step 1

Inside the field BACKLawnmowers, ChEsTDiveBomberPushUps, BACKBackFlys, RWRWRWRWRW, WaterBreak, BACKWideFrontPullUps, ChEsTstandardPushUps, BACKReverseGripChinUps, ChEsTMilitaryPushUps, WaterBreak, BACKClosedGripOverhandPullUps, ChEsTWideFlyPushUps, BACKheavyPants, RWRWRWRWRW, and ChEsTDeclinePushUps write down the information that the system requests you to do.

step 2 to completing p90x chest and back

You'll need to put down certain details inside the section BACKLawnmowers, RWRWRWRWRW, ChEsTDiamondPushUps, BACKBackFlys, ChEsTDiveBomberPushUps, CoolDown, RrepsWweight, and Benchorchair.

step 3 to filling out p90x chest and back

The WORKshEETshOULDERsARMsDIsC, DATEWEEK, WarmUp, shOULDERsAlternatingshoulderPresses, BICEPsInOutBicepCurls, TRICEPsTwoArmTricepsKickback, shOULDERsAlternatingshoulderPresses, BICEPsInOutBicepCurls, TRICEPsTwoArmTricepsKickback, BallisticStretch, shOULDERsDeepswimmersPresses, and TRICEPsChairDips area enables you to specify the rights and responsibilities of both parties.

Entering details in p90x chest and back part 4

Finish by reviewing the following fields and filling them in accordingly: TRICEPsChairDips, shOULDERsDeepswimmersPresses, TRICEPsChairDips, BallisticStretch, shOULDERsUprightRows, BICEPsstaticArmCurls, shOULDERsUprightRows, BICEPsstaticArmCurls, BallisticStretch, shOULDERsseatedTwoAngleshoulderFlys, BICEPsCrouchingCohenCurls, TRICEPsLyingDownTricepsExtensions, shOULDERsseatedTwoAngleshoulderFlys, BICEPsCrouchingCohenCurls, and TRICEPsLyingDownTricepsExtensions.

p90x chest and back TRICEPsChairDips, shOULDERsDeepswimmersPresses, TRICEPsChairDips, BallisticStretch, shOULDERsUprightRows, BICEPsstaticArmCurls, shOULDERsUprightRows, BICEPsstaticArmCurls, BallisticStretch, shOULDERsseatedTwoAngleshoulderFlys, BICEPsCrouchingCohenCurls, TRICEPsLyingDownTricepsExtensions, shOULDERsseatedTwoAngleshoulderFlys, BICEPsCrouchingCohenCurls, and TRICEPsLyingDownTricepsExtensions blanks to fill

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