Master Schedule: Thursday, August 04, 2011

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Thursday, August 04, 2011

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August 04, 2011 September 01, 2011 September 29, 2011 Wednesday Wednesday Wednesday Doubles Program (AM)
Chest & Back + Ab Ripper X Plyometrics Yoga X Legs & Back + Ab Ripper X Kenpo X Rest or X Stretch Chest & Back + Ab Ripper X Plyometrics Yoga X Legs & Back + Ab Ripper X Kenpo X Rest or X Stretch Chest & Back + Ab Ripper X Plyometrics Ab Ripper X Shoulders & Arms + Ab Ripper X Yoga X Legs & Back + Ab Ripper X Kenpo X Rest or X Stretch Yoga X Core Synergistics Kenpo X X Stretch Core Synergistics Yoga X Rest or X Stretch
Johnny or Jane Fitness

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Day
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28
Thursday Thursday Thursday
August 31, 2011 September 28, 2011 November 02, 2011 Doubles Program (PM)
Date
08/04/11 08/05/11 08/06/11 08/07/11 08/08/11 08/09/11 08/10/11 08/11/11 08/12/11 08/13/11 08/14/11 08/15/11 08/16/11 08/17/11 08/18/11 08/19/11 08/20/11 08/21/11 08/22/11 08/23/11 08/24/11 08/25/11 08/26/11 08/27/11 08/28/11 08/29/11 08/30/11 08/31/11
Day of Week
Thursday Friday Saturday Sunday Monday Tuesday Thursday Friday Saturday Sunday Monday Tuesday
Classic Program
Chest & Back + Ab Ripperx X Plyometrics Yoga X Legs & Back + Ab Ripper x X Kenpo X
Lean Program
Core Synergistics Cardio X Yoga X Legs & Back + Ab Ripper X Kenpo X Rest or X Stretch Core Synergistics Cardio X Yoga X Legs & Back + Ab Ripper X Kenpo X Rest or X Stretch Core Synergistics
Week
Phase
Shoulders & Arms + Ab Ripper X Shoulders & Arms + Ab Ripper X Shoulders & Arms + Ab Ripper X
1 2 3 4
R e c o v e r y
Wednesday Rest or X Stretch
x x x x x
Chest & Back + Ab Ripperx X Plyometrics Yoga X
Shoulders & Arms + Ab Ripper X Shoulders & Arms + Ab Ripper X Shoulders & Arms + Ab Ripper X Legs & Back + Ab Ripper x X Kenpo X
M a i n
Wednesday Rest or X Stretch Thursday Friday Saturday Sunday Monday Tuesday
Chest & Back + Ab Ripperx X Plyometrics Shoulders & Arms + Yoga X Kenpo X
x Cardio X Ab Ripper X x Shoulders & Arms + x

Yoga X
P h a s e
Legs & Back + Ab Ripper x X
Legs & Back + Ab Ripper X Kenpo X Rest or X Stretch Yoga X Core Synergistics Kenpo X X Stretch Cardio X Yoga X Rest or X Stretch
Wednesday Rest or X Stretch Thursday Friday Saturday Sunday Monday Tuesday Yoga X Core Synergistics Kenpo X X Stretch Core Synergistics Yoga X
x x x x x x x x
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(AM) Cardio X Plyometrics

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Day
29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56
Date
09/01/11 09/02/11 09/03/11 09/04/11 09/05/11 09/06/11 09/07/11 09/08/11 09/09/11 09/10/11 09/11/11 09/12/11 09/13/11 09/14/11 09/15/11 09/16/11 09/17/11 09/18/11 09/19/11 09/20/11 09/21/11 09/22/11 09/23/11 09/24/11 09/25/11 09/26/11 09/27/11 09/28/11
Day of Week
Thursday Friday Saturday Sunday Monday Tuesday Thursday Friday Saturday Sunday Monday Tuesday Thursday Friday Saturday Sunday Monday Tuesday Thursday Friday Saturday Sunday Monday Tuesday
Classic Program
Plyometrics Yoga X Legs & Back + Ab Ripper X Kenpo X
Lean Program
Cardio X Yoga X Legs & Back + Ab Ripper X Kenpo X Rest or X Stretch Cardio X Yoga X Legs & Back + Ab Ripper X Kenpo X Rest or X Stretch Cardio X Yoga X Legs & Back + Ab Ripper X Kenpo X Rest or X Stretch Yoga X Core Synergistics Kenpo X X Stretch Cardio X Yoga X Rest or X Stretch
Week
Phase
Chest, Sho & Triceps + Ab Ripper X x Core Synergistics
Chest, Sho & Triceps + Ab Ripper X
Back & Biceps + Ab Ripper X Chest, Sho & Triceps + Ab Ripper X (AM) Cardio X Yoga X (AM) Cardio X Kenpo X Rest or X Stretch (AM) Cardio X Plyometrics
Back & Biceps + Ab Ripper X Legs & Back + Ab Ripper X
5 6 7 8
R e c o v e r y
Wednesday Rest or X Stretch Plyometrics Yoga X Legs & Back + Ab Ripper X Kenpo X
Chest, Sho & Triceps + Ab Ripper X Core Synergistics
Chest, Sho & Triceps + Ab Ripper X Back & Biceps + Ab Ripper X Legs & Back + Ab Ripper X
Back & Biceps + Ab Ripper X Chest, Sho & Triceps + Ab Ripper X (AM) Cardio X Yoga X (AM) Cardio X Kenpo X Rest or X Stretch (AM) Cardio X Plyometrics
M a i n
Wednesday Rest or X Stretch Plyometrics Yoga X Legs & Back + Ab Ripper X Kenpo X Yoga X Core Synergistics Kenpo X X Stretch Core Synergistics Yoga X
Chest, Sho & Triceps + Ab Ripper X Core Synergistics
Chest, Sho & Triceps + Ab Ripper X Back & Biceps + Ab Ripper X Legs & Back + Ab Ripper X
Back & Biceps + Ab Ripper X Chest, Sho & Triceps + Ab Ripper X (AM) Cardio X Yoga X (AM) Cardio X Kenpo X Rest or X Stretch Yoga X Core Synergistics Kenpo X X Stretch Core Synergistics Yoga X Rest or X Stretch
P h a s e
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(AM) Cardio X (AM) Cardio X (AM) Cardio X (AM) Cardio X Kenpo X Rest or X Stretch

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Day
57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84
Chest & Back + Ab Ripper X Plyometrics Yoga X Legs & Back + Ab Ripper X
Date
09/29/11 09/30/11 10/01/11 10/02/11 10/03/11 10/04/11 10/05/11 10/06/11 10/07/11 10/08/11 10/09/11 10/10/11 10/11/11 10/12/11 10/13/11 10/14/11 10/15/11 10/16/11 10/17/11 10/18/11 10/19/11 10/20/11 10/21/11 10/22/11 10/23/11 10/24/11 10/25/11 10/26/11
Day of Week
Thursday Friday Saturday Sunday Monday Tuesday Thursday Friday Saturday Sunday Monday Tuesday Thursday Friday Saturday Sunday Monday Tuesday Thursday Friday Saturday Sunday Monday Tuesday
Classic Program
Chest & Back + Ab Ripper X Plyometrics Yoga X Legs & Back + Ab Ripper X Kenpo X
Lean Program
Chest & Back + Ab Ripper X Cardio X Yoga X Core Synergistics Kenpo X Rest or X Stretch Cardio X Yoga X Core Synergistics Kenpo X Rest or X Stretch Chest & Back + Ab Ripper X Cardio X Yoga X Core Synergistics Kenpo X Rest or X Stretch Cardio X Yoga X Core Synergistics Kenpo X Rest or X Stretch
Week
Phase
9 10 11 12
M a i n
Wednesday Rest or X Stretch Plyometrics Yoga X Legs & Back + Ab Ripper X Kenpo X Chest & Back + Ab Ripper X Plyometrics Yoga X Legs & Back + Ab Ripper X Kenpo X
Chest, Sho & Triceps + Ab Ripper X Sho & Triceps + Ab Ripper X Chest, (AM) Cardio X (AM) Cardio X (AM) Cardio X (AM) Cardio X Kenpo X Rest or X Stretch (AM) Cardio X (AM) Cardio X (AM) Cardio X (AM) Cardio X Kenpo X Rest or X Stretch Back & Biceps + Ab Ripper X Back & Biceps + Ab Ripper X Back & Biceps + Ab Ripper X
Chest, Sho & Triceps + Ab Ripper X Plyometrics Yoga X Legs & Back + Ab Ripper X
Chest & Back + Ab Ripper X Plyometrics Yoga X Legs & Back + Ab Ripper X
Wednesday Rest or X Stretch Plyometrics Yoga X Legs & Back + Ab Ripper X Kenpo X
P h a s e
Chest, Sho & Triceps + Ab Ripper X Sho & Triceps + Ab Ripper X Chest, (AM) Cardio X (AM) Cardio X (AM) Cardio X (AM) Cardio X Kenpo X Rest or X Stretch Back & Biceps + Ab Ripper X Back & Biceps + Ab Ripper X Back & Biceps + Ab Ripper X
Chest, Sho & Triceps + Ab Ripper X Plyometrics Yoga X Legs & Back + Ab Ripper X
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Yoga X Core Synergistics Kenpo X X Stretch Core Synergistics Yoga X CELEBRATE & CHECK FINAL RESULTS 0 0%
Use It or Lose It
Day
85 86 87 88 89 90
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Date
10/27/11 10/28/11 10/29/11 10/30/11 10/31/11 11/01/11
Day of Week
Thursday Friday Saturday Sunday Monday Tuesday
Classic Program
Yoga X Core Synergistics Kenpo X X Stretch Core Synergistics
Lean Program
Yoga X Core Synergistics Kenpo X X Stretch Cardio X Yoga X CELEBRATE & CHECK FINAL RESULTS 0 0%
Week
R e c o v e r y
Phase
Yoga X CELEBRATE & CHECK 11/02/11 Wednesday FINAL RESULTS 91 24 TOTAL NUMBER OF WORKOUTS COMPLETED 27% TOTAL PCT OF WORKOUTS COMPLETED
13
0 0%
Main SetUp Page

Name: Starting Info

Male
Sex: Age: Height: Weight: Waist: Hips: Neck:

Get Body Fat % From:
<= Male or Female from dropdown list

inches pounds inches inches inches cm kg cm cm cm
Go To
Fit Tes
Auto Calc -
If Other: Enter Number Here =>>
Body Fat %: Lean Body Mass: Fat Mass: P90X Start Date==> 90 days Goal Date:
Body Weight Goal: Body Fat % Goal: Goal Weight Loss = which
Body Fat Calculators
Progress Journal
Thursday, August 04, 2011 Wednesday, November 02, 2011

0 0.00 0.00
=
Enter Below Your Body Weight and Fat % Goals at the End of 90 Days
pounds % pounds in
13.00
% decrease in bodyfat weeks
0.00
pounds to lose per week
Main Menu
Main Set Up
Prior to Day 1
0 0 0 0 0
-100
Master Schedule
After Day 90
0 0 0 0 0
-100
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Get Fit
TOOLS NEEDED
Heart Rate Monitor Body Fat Caliper Tape Measure Scale Partner (Optional) Pull-Up Bar Timer Towel Water Your "Bring It" Face
Fit Test
Resting Heart Rate Pull-Ups Vertical Leap (M1|M2) Vertical Leap Inches Push-Ups Toe-Touch Wall Squat (Seconds) Bicep Curls (Reps | Wt ) Total Poundage In & Outs Heart Rate Maximizer Immediately After After 1 Minute Rest After 2 Minutes Rest After 3 Minutes Rest After 4 Minutes Rest
Diff (+ / -)
0 0 0 0 0
0 10 0 0 0 0 0 0 0
9/1/2011 9/29/2011
0 20 15 0 0 0 0 0 0 0
11/3/2011
beats per minute number measurement 1 & 2 inches number inches (+ / -) Min:Sec
10
Reps / Weight or Band pounds
30
0 0 0 0 0 0 0
Phase 3 Day 90
number beats beats beats beats beats per per per per per second second second second second
Progress Journal
Cardio Calculators Fitness Levels

Weight Body Fat % Chest Waist Hips Neck Right Thigh Left Thigh Right Bicep Left Bicep
Starting Statistics Weight Body Fat % Fat Mass Lean Mass Stats at End of 90 Days Weight Body Fat % Fat Mass Lean Mass Final Results Fat Lost Fat Gained Lean Mass Gained Lean Mass Lost Weight Lost Weight Gained
Day 1
Phase 1 Day 28
Phase 2 Day 56
Body Fat Calculators

Notes NEED TO BUY NEW CLOTHES!!! BLEW AWAY MY BODYFAT% GOAL!!
0.00 0.00% 44 0.00 0.00 0.00 23 22.5 13.5 13.25
0.00% 43 22 21.5 14 13.5
0.00% 42 21.5 21 15 14.5
0.00% 41 21 20 15.5 15
1.00 0.90 0.80 0.70 0.60 0.50 0.40 0.30 0.20 0.10 -
GETTING SOME GUNS!!

Beginning & Ending Body Stats Chart
Weekly Check Up Pages Week 1 CheckUp Week 2 CheckUp Week 3 CheckUp Week 4 CheckUp Week 5 CheckUp Week 6 CheckUp Week 7 CheckUp Week 8 CheckUp Week 9 CheckUp Week 10 CheckUp Week 11 CheckUp Week 12 CheckUp Week 13 CheckUp
Thursday, August 04, 2011 lbs
% lbs lbs Wednesday, November 02, 2011 lbs % lbs lbs lbs lbs lbs lbs lbs lbs
Thursday, August 04, 2011
Wednesday, November 02, 2011
Weight
Body Fat %
Fat Mass
Lean Mass

Worksheets Menu
Chest & Back Shoulders & Arms Legs & Back Chest, Shoulders & Triceps
Chest, Shoulders & Triceps (Lean)
Plyometrics Yoga X Kenpo X Core Synergistics Core Synergistics (LEAN) Cardio X (LEAN) Cardio X (DOUBLES) X Stretch Ab Ripper X
Workout Graphs Menu
Back & Biceps

Main Menu
Master Schedule
13 Week Body Stats Journal & Gra Workout Journal Summaries
r Jane Fitness
Plyometrics Yoga X Kenpo X Core Synergistics Core Synergistics (LEAN) Cardio X (LEAN) Cardio X (DOUBLES) X Stretch Ab Ripper X
Workout Graphs Menu
13 Week Body Stats Journal & Graph Workout Journal Summaries
heets Menu

Charts Menu
Chest & Back Shoulders & Arms Legs & Back Chest, Shoulders & Triceps Chest, Shoulders & Triceps (LEAN) Back & Biceps Ab Ripper X Charts
Weekly Averages per Exercise Weekly Total Averages of All Exercises
Weekly Body Stats Progress Journal & Graph

Main Menu
Master Schedule Workout Journals
Main Menu Main Set Up FAT %, The U.S. Navy Circumference Method
Master Schedule
Fit Test Page
Weekly Body Stats Journal
Enter your measurements in inches or override cm block Waist Hips inches From Main Sheet cm -
inches cm
Neck -
inches cm
Height -
inches cm
Male Female
Your results: - % %
How to read your results: Men should have FAT % between 10 and 18 Women should have FAT % between 18 and 25
FAT %, Skinfold Method Weekly CheckUp Pages To calculate your body fat, enter your age and your skinfold measurements (in millimeters) in Week 1 CheckUp the appropriate calculator. Take three measurements at each site for greatest accuracy. Week 2 CheckUp The sheet will take an average of your entered values. Mouseover the measurement site labels for Week 3 CheckUp descriptions of where to use your calipers. Week 4 CheckUp Week 5 CheckUp MALE BODY FAT % CALCULATORS Week 6 CheckUp Your Age 0 Week 7 CheckUp Week 8 CheckUp 3-SITE METHOD 1 2 3 Average Week 9 CheckUp Chest 0 3-site BF% (2.26) % Week 10 CheckUp Abdomen 0 Week 11 CheckUp Thigh 0 Week 12 CheckUp Week 13 CheckUp 7-SITE METHOD Chest Abdomen Thigh Suprailiac Midaxilliary Tricep Subscapula 1 2 3 Average 0 0 0 0 0 0 0 7-site BF% (3.23) %
FEMALE BODY FAT % CALCULATORS Your Age 0 3-SITE METHOD Tricep Suprailiac Thigh 1 2 3 Average 0 0 0
3-site BF%
1.45 %
7-SITE METHOD Tricep Suprailiac Thigh Chest Midaxillary Subscapula Abdomen
Average 0 0 0 0 0 0 0
7-site BF%
2.39 %
Main Menu
Your Age from Main SetUp Page
Main Set Up
Master Schedule
Fit Test Page

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Weekly Body Stats Journal

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YOUR TARGET HEART RATE CALCULATOR FOR CARDIO 0 years Your Resting Heart Rate 0 beats/minute calculate result data complete? Yes maximum heart rate for age 207 beats/minute Method 1: American Council on Exercise Lower Limit for Target Heart Rate 103 beats/minute Upper Limit for Target Heart Rate 166 beats/minute Method 2: Karvonen formula Lower Limit for Target Heart Rate 134 Upper Limit for Target Heart Rate 176 Intensity Very Light Light Light Moderate Moderate Somewhat Hard Hard MAX Level Sedentary Beginner Beginner Average Average Intermediate Intermediate Advanced beats/minute beats/minute TARGET HEART RATE (THR) 103 Beats Per Minute 124 Beats Per Minute 134 Beats Per Minute 145 Beats Per Minute 155 Beats Per Minute 166 Beats Per Minute 176 Beats Per Minute 176 Beats Per Minute
CARDIO WORKOUT LINKS Plyometrics Kenpo X Cardio X (LEAN) Cardio X (DOUBLES) Enter Your Current Numbers Below Lower Limit for THR 103 Upper Limit for THR 176 Use the above numbers in your Cardio Worksheets Take the Talk Test
You should be able to carry on a conversation during your workout. If you are breathless, or can't talk, you're working too hard! Slow down. Also, keep in mind that dizziness and lightheadedness is not a good sign. If you experience this, you are overexerting yourself and should stop! If you're just starting out an exercise program, keep your heart rate at the lower end of your target heart rate zone and gradually work up to a higher intensity level.
Your target heart rate is 60 percent to 85 percent of your maximum heart rate. Maximum heart rate is the upper limit of what your cardiovascular system can handle during physical activity. Exercising within your target heart rate zone can help boost your fitness level. To check your heart rate during exercise: 1) Stop momentarily. 2) Take your pulse for 10 seconds. 3) Multiply this number by 6 to calculate your beats per minute. Are your beats per minute within your target heart rate zone? If you're just starting out an exercise program, keep your heart rate at the lower end of your target heart rate zone and gradually work up to a higher intensity level. A FINAL WORD ABOUT HEART-RATE MONITORING Remember, your estimated target heart-rate zone is just that an estimate. If you feel like you are exercising too hard, you probably are. The best advice is to reduce your intensity and find a heartrate range that works for you.
More About Target Heart Rate
TOOLS
Weights or Bands Push-Up Bars Pull-Up Bar or Bands Chair Standard Push-Ups Wide Front Pull-Ups Military Push-Ups Reverse Grip Chin-Ups Wide Fly Push-Ups
Close Grip Overhand Pull-Ups
CHEST & BACK

Week 1 Week 2 Week 3 Week 9 Week 11 ( Thu ) ( Thu ) ( Thu ) ( Thu ) ( Thu ) 08/04/11 08/11/11 08/18/11 9/29/2011 10/13/2011 Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
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Chart
Notes
Decline Push-Ups Heavy Pants Diamond Push-Ups Lawnmowers Dive-Bomber Push-Ups Back Flyes TOTAL PUSH-UPS
TOTAL PULL-UPS (Un-Assisted)
25 20 25 20 20 15 8 blue 12 blue standing lue sitting 15 b blue standing sitting 12 blue 8 10 10 6 13 10 9 10 8 blue 12 blue standing lue sitting 15 b 8 blue standinblue sitting blue sitting 10 9 10 15 15 15 10 12 15 blue 12 blue standing lue sitting 10 b 15 blue standing 9 blue sitting 0 1 blue standing 20 25 27 15 20 23 15thin black15 10 lbs 20 10 lbs 15 10 lbs 15 10 lbs 20 10 lbs 5 3+2 6 3+2 5 3+1 15 10 15 yellow 15 yellow 15 10 20 yellow 20 10 8 8 11 5 5 7 10 black skinny 17 10 12 blue standing 10 black skinny 15 10 12 blue standing 143 62
Ab Ripper X
143 65
Ab Ripper X
164 71
Ab Ripper X
0 0
Ab Ripper X
0 0
Ab Ripper X
450 TOTAL PUSH-UPS 198 TOTAL PULL-UPS
Notes / Supplements: DVD Time: 0:52:50 Warm-Up 0:2:21 Stretching: 0:6:30
TOOLS
Weights or Bands Wall Chair Alternating Shoulder Press In & Out Bicep Curls Two-Arm Triceps Kickbacks Deep Swimmer's Press
Full Supination Concentration Curls
SHOULDERS & ARMS

Week 1 Week 2 Week 3 Week 9 Week 11 ( Sat ) ( Sat ) ( Sat ) ( Sat ) ( Sat ) 08/06/11 08/13/11 08/20/11 10/1/2011 10/8/2011 Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
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Zoom 100%
Chart
Notes
Chair Dips Upright Rows Static Arm Curls

Flip-Grip Twist Triceps Kickbacks
Seated Two-Angle Shoulder Flyes
Crouching Cohen Curls Lying-Down Triceps Extensions

In & Out Staight-Arm Shoulder Flyes
Congdon Curls Side Tri-Raises

DON'T HOLD YOUR BREATH Ab Ripper X Ab Ripper X Ab Ripper X Ab Ripper X Ab Ripper X
Notes / Supplements: DVD Time: 0:59:40 Warm-Up 0:2:45 Stretching: 0:7:23
Main Menu
TOOLS
Weights or Bands Wall Pull-Up Bar or Bands Chair Balanced Lunges Calf Raise Squats Reverse Grip Chin-Ups Super Skaters Wall Squats (Seconds) Wide-Front Pull-Ups Step Back Lunges Alternating Side Lunges
Closed Grip Overhand Pull-Up
Master Schedule
Worksheets
Charts
Workout Summaries
75
100 Full Screen OFF
LEGS & BACK
Chart
Week 1 Week 2 Week 3 Week 5 Week 6 Week 7 Week 9 Week 10 Week 11 Week 12 ( Mon ) ( Mon ) ( Mon ) ( Mon ) ( Mon ) ( Mon ) ( Mon ) ( Mon ) ( Mon ) ( Mon ) 08/08/11 08/15/11 08/22/11 9/5/2011 9/12/2011 9/19/2011 10/3/2011 10/10/2011 10/17/2011 10/24/2011 Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight 12 none 15 none 10 lbs 16 25 none 10 lbs 15 black thin 25
15
blue
10 45
15
blue
20 55
15
blue
16 70
12
20
blue
none
12
24
blue
none 20 10
15
24
blue
none
12 hands up 12 hands up 14 hands up
12
8
blue
10
12 10 blue chair
blue
30 10 9 12 45
Single-Leg Wall Squats Dead Lift Squats Switch Grip Pull-Ups Three-Way Lunges Sneaky Lunges Reverse Grip Chin-Ups Chair Salutations Toe Row Iso Lunges Wide-Front Pull-Ups Groucho Walk Calf-Raises
Close-Grip Overhead Pull-Ups
80-20 Selbers Speed Squats
15
9 6
blue
16 16 blue chair blue chair

9 8
10
6
blue
35 none

30 10 none 30 50 none 20 106
Ab Ripper X
12
none 40
10
25
blue
25 stairs

60 none 30 111 0
Ab Ripper X
11 10
blue
15
12 12 blue chair blue chair 12 16 blue chair blue chair

0
Ab Ripper X
Switch Grip Pull-Ups TOTAL PULL-UPS = 312 Go To ( Ab Ripper X ) Notes / Supplements: DVD Time: 0:58:59 Warm-Up 0:2:25 Stretching: 0:7:34
blue
95
0
Ab Ripper X
0
Ab Ripper X
0
Ab Ripper X
0
Ab Ripper X
0
Ab Ripper X
Ab Ripper X
Main Menu
TOOLS
Weights or Bands Push-Up Bars
Plastic Plate, Cardboard, or Towel
Master Schedule
Worksheets
Charts
Workout Summaries
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CHEST, SHOULDERS & TRICEPS

Week 5 Week 6 Week 7 Week 10 Week 12 ( Thu ) ( Thu ) ( Thu ) ( Thu ) ( Thu ) 9/1/2011 9/8/2011 9/15/2011 10/6/2011 10/20/2011 Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Chart
Notes
Chair Slow-Motion 3-In-1 Push-Ups In & Out Shoulder Flys Chair Dips Plange Push-Ups Pike Presses Side Tri-Rises Floor-Flys Scarecrows Overhead Triceps Extensions Two-Twitch Speed Push-Ups Y-Presses Lying Triceps Extensions Side-To-Side Push-Ups Pour Flys Side-Leaning Triceps Extensions One-Arm Push-Up Weighted Circles Throw The Bomb Clap or Plyo Push-Ups Slow-Mo Throws
Front-To-Back Triceps Extensions
One-Arm Balance Push-Ups Fly-Row-Presses Dumbbell Cross-Body Blows
TOTAL NUMBER OF PUSH-UPS

MONEY IN LAST 3 REPS Notes / Supplements: DVD Time: 0:55:44 Warm-Up 0:2:30 Stretching: 0:6:20
0
Ab Ripper X
0
Ab Ripper X
0
Ab Ripper X
0
Ab Ripper X
0
Ab Ripper X
0 TOTAL PUSH-UPS
Main Menu
TOOLS
Weights or Bands Push-Up Bars
Plastic Plate, Cardboard, or Towel
Master Schedule
Worksheets
Charts
Workout Summaries
Zoom 75% Zoom 100%
CHEST, SHOULDERS & TRICEPS ** LEAN **

Week 5 Week 6 Week 7 Week 10 Week 12 ( Sat ) ( Sat ) ( Sat ) ( Thu ) ( Thu ) 9/3/2011 9/10/2011 9/17/2011 10/6/2011 10/20/2011 Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Chart
Notes
Chair Slow-Motion 3-In-1 Push-Ups In & Out Shoulder Flys Chair Dips Plange Push-Ups Pike Presses Side Tri-Rises Floor-Flys Scarecrows Overhead Triceps Extensions Two-Twitch Speed Push-Ups Y-Presses Lying Triceps Extensions Side-To-Side Push-Ups Pour Flys Side-Leaning Triceps Extensions One-Arm Push-Up Weighted Circles Throw The Bomb Clap or Plyo Push-Ups Slow-Mo Throws
Front-To-Back Triceps Extensions
One-Arm Balance Push-Ups Fly-Row-Presses Dumbbell Cross-Body Blows
TOTAL NUMBER OF PUSH-UPS

MONEY IN LAST 3 REPS Notes / Supplements: DVD Time: 0:55:44 Warm-Up 0:2:30 Stretching: 0:6:20
0
Ab Ripper X
0
Ab Ripper X
0
Ab Ripper X
0
Ab Ripper X
0
Ab Ripper X
0 TOTAL PUSH-UPS
Main Menu
TOOLS
Master Schedule
Worksheets
Charts
Workout Summaries
Zoom 75% Zoom 100%
BACK & BICEPS
Weights or Bands Week 5 Week 6 Week 7 Week 10 Week 12 Wall ( Sat ) ( Sat ) ( Sat ) ( Sat ) ( Sat ) Pull-Up Bar, or Bands 9/3/2011 9/10/2011 9/17/2011 10/8/2011 10/22/2011 Chair Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Wide Front Pull-Ups Lawnmowers Twenty-Ones One-Arm Cross-Body Curls Switch Grip Pull-Ups Elbows-Out Lawnmowers Standing Bicep Curls One-Arm Concentration Curls Corn Cob Pull-Ups Reverse Grip Bent-Over Rows One Arm Curls Static Arm Curls Towel Pull-Ups Congdon Locomotives Crouching Cohen Curls One-Arm Corkscrew Curls Chin-Ups Seated Bent-Over Back Flys Curl Up / Hammer Downs Hammer Curls Max Rep Pull-Ups Superman In-Out Hammer Curls Strip-Set Curls
Chart
Notes
TOTAL PULL-UPS
STRIVE FOR GOOD FORM Notes / Supplements: DVD Time: 0:51:36 Warm-Up 0:2:35 Stretching: 0:6:32
0
Ab Ripper X
0
Ab Ripper X
0
Ab Ripper X
0
Ab Ripper X
0
Ab Ripper X
0 TOTAL PULL-UPS
Main Menu
TOOLS
Mat Water and Towel
Master Schedule
Worksheets
Charts
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Master Schedule
Worksheets
Charts
Summaries Page Master Schedule
Worksheets
Charts
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Ab Ripper X
( Thu ) 08/04/11 Reps 25 25 15 10 wide 15 12 5 16 8 4 0 Week 1 ( Sat ) 08/06/11 Reps ( Mon ) 08/08/11 Reps 25 25 10 10 wide 15 10 5 10 7 4 3 ( Thu ) 08/11/11 Reps 25 25 9 10 wide 16 8 Week 2 ( Sat ) 08/13/11 Reps ( Mon ) 08/15/11 Reps 25 25 25 10 wide 16 5 1 ( Thu ) 08/18/11 Reps 25 25 16 8 cross leg 10
Chart: By Exercise By Week ummaries Chart: S
Page

(Mon) 09/05/11 Reps (Thu) 09/08/11 Reps Week 6 (Sat) 09/10/11 Reps (Mon) 09/12/11 Reps (Thu) 09/15/11 Reps Week 7 (Sat) 09/17/11 Reps (Mon) 09/19/11 Reps (Thu) 09/29/11 Reps Week 9 (Sat) 10/01/11 Reps (Mon) 10/03/11 Reps
Ab Ripper X
(Thu) 10/06/11 Reps Week 10 (Sat) 10/08/11 Reps (Mon) 10/10/11 Reps (Thu) 10/13/11 Reps Week 11 (Sat) 10/15/11 Reps
Chart: By Exercise By Week ummaries Chart: S
Page
In & Outs Bicycles Crunchy Frogs Cross Leg/Wide Leg Sit-Ups Fifer Scissors Hip Rock'n Raises
Pulse Ups (Heels to the Heaven)
Week 3 ( Sat ) 08/20/11 Reps 25 25 25 7 16
( Mon ) 08/22/11 Reps 25 25 25
(Thu) 09/01/11 Reps 25 25 25
Week 5 (Sat) 09/03/11 Reps
(Mon) 10/17/11 Reps
(Thu) 10/20/11 Reps
Week 12 (Sat) 10/22/11 Reps
(Mon) 10/24/11 Reps
V-Up/Roll-Up Combos Oblique V-Ups Leg Climbs Mason Twists
12
125 114 83 97 76 114 75 75 TOTAL REPS Shoulders & Legs & Back Chest & Back Arms Shoulders & Legs & Back Chest & Back Arms Shoulders & Legs & Back Chest, Sho &Back & Biceps Arms Triceps Legs & Back Chest, Sho &Back & Biceps Triceps Legs & Back Chest, Sho &Back & Biceps Triceps Legs & Back Chest & Back Shoulders & Legs & Back Chest, Sho &Back & Biceps Arms Triceps Legs & Back Chest & Back Shoulders & Legs & Back Chest, Sho &Back & Biceps Arms Triceps Legs & Back Classic & Doubles ==> Chest & Back Chest, Sho & Tri (Lean) Chest, Sho & Tri (Lean) Chest, Sho & Tri (Lean) Chest, Sho & Tri (Lean) Chest, Sho & Tri (Lean) Lean ==>
Notes / Supplements: DVD Time: 0:16:06 11 MOVES SHOOT FOR 30 EACH AB RIPPER 339
P90X Weekly Summary of Reps and Total Poundage

Main Menu
Master Schedule
Worksheets
Charts
Chest & Back

Standard Push-Ups Wide Front Pull-Ups Military Push-Ups Reverse Grip Chin-Ups Wide Fly Push-Ups Closed Grip Overhand Pull-Ups Decline Push-Ups Heavy Pants Diamond Push-Ups Lawnmowers Dive-Bomber Push-Ups Back Flyes
1
45 16 20 16 25 30 35 0 5 300 13 0
2
40 22 15 22 25 21 45 0 5 0 13 320
3
40 27 23 24 27 20 50 0 6 200 18 0
9
0 0 0 0 0 0 0 0 0 0 0 0
10 11 12
0 0 0 0 0 0 0 0 0 0 0 0
Shoulders & Arms

Alternating Shoulder Press In & Out Bicep Curl Two-Arm Triceps Kickback Deep Swimmer's Press Full Supination Concentration Curl Chair Dip Upright Row Static Arm Curl Flip-Grip Twist Triceps Kickback Seated Two-Angle Shoulder Fly Crouching Cohen Curl Lying-Down Triceps Extension In & Out Staight-Arm Shoulder Fly Congdon Curl Side Tri-Raise
1
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
2
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
3
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
9
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
10 11 12
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
P90X Weekly Summary of Reps and Total Poundage Legs & Back
Balanced Lunges Calf Raise Squats Reverse Grip Chin-Ups Super Skaters Wall Squats Wide-Front Pull-Ups Step Back Lunges Alternating Side Lunges Closed Grip Overhand Pull-Up Single-Leg Wall Squats Dead Lift Squats Switch Grip Pull-Ups Three-Way Lunges Sneaky Lunges Reverse Grip Chin-Ups Chair Salutations Toe Row Iso Lunges Wide-Front Pull-Ups Groucho Walk Calf-Raises Close-Grip Overhead Pull-Ups 80-20 Selbers Speed Squats Switch Grip Pull-Ups
1
0 0 15 10 45 12 0 0 12 10 8 15 9 6 10 35 0 10 25 0 11 15 10
2
0 0 15 20 55 12 0 0 12 20 10 16 9 8 15 30 0 12 30 0 12 20 12
3
0 0 15 16 70 15 0 0 10 30 10 16 9 12 15 45 0 12 40 0 12 30 16
5
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
6
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
7
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
9
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
10 11 12
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Chest, Shoulders & Triceps
Slow-Motion 3-In-1 Push-Up In & Out Shoulder Fly Chair Dip Plange Push-Up Pike Press Side Tri-Rise Floor-Fly Scarecrow Overhead Triceps Extension Two-Twitch Speed Push-Up Y-Press Lying Triceps Extension Side-To-Side Push-Up Pour Fly Side-Leaning Triceps Extension One-Arm Push-Up Weighted Circle Throw The Bomb Clap or Plyo Push-Up Slow-Mo Throw Front-To-Back Triceps Extension One-Arm Balance Push-Up Fly-Row-Press Dumbbell Cross-Body Blows
5
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
6
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
7
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
10 11 12
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Chest, Shoulders & Triceps (LEAN)
5
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
6
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
7
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
10 11 12
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Slow-Motion 3-In-1 Push-Up In & Out Shoulder Fly Chair Dip Plange Push-Up Pike Press Side Tri-Rise Floor-Fly Scarecrow Overhead Triceps Extension Two-Twitch Speed Push-Up Y-Press Lying Triceps Extension Side-To-Side Push-Up Pour Fly Side-Leaning Triceps Extension One-Arm Push-Up Weighted Circle Throw The Bomb Clap or Plyo Push-Up Slow-Mo Throw Front-To-Back Triceps Extension One-Arm Balance Push-Up Fly-Row-Press Dumbbell Cross-Body Blows
P90X Weekly Summary of Reps and Total Poundage Back & Biceps
Wide Front Pull-Ups Lawnmowers Twenty-Ones One-Arm Cross-Body Curls Switch Grip Pull-Ups Elbows-Out Lawnmowers Standing Bicep Curls One-Arm Concentration Curls Corn Cob Pull-Ups Reverse Grip Bent-Over Rows One Arm Curls Static Arm Curls Towel Pull-Ups Congdon Locomotives Crouching Cohen Curls One-Arm Corkscrew Curls Chin-Ups Seated Bent-Over Back Flys Curl Up / Hammer Downs Hammer Curls Max Rep Pull-Ups Superman In-Out Hammer Curls Strip-Set Curls
5
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
6
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
7
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
10 11 12
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Ab Ripper X
In & Outs Bicycles Crunchy Frogs Cross Leg/Wide Leg Sit-Ups Fifer Scissors Hip Rock'n Raises Pulse Ups (Heels to the Heaven) V-Up/Roll-Up Combos Oblique V-Ups Leg Climbs Mason Twists Weekly Ab Ripper X Avgs
1
25.00 25.00 12.50
2
25.00 25.00 17.00
3
25.00 25.00 22.00
5
25.00 25.00 25.00
6
-
7
-
9
-
10 11 12
-
15.00 11.00
16.00
7.00
13.00
5.00
13.00
7.50 4.00 1.50

119.50
6.50 1.00 90.00
4.00 12.00
75.00
88.33
P90X Weekly Totals (Reps Total Poundage) Chest & Back Standard Push-Ups Wide Front Pull-Ups Military Push-Ups Reverse Grip Chin-Ups Wide Fly Push-Ups Closed Grip Overhand Pull-Ups Decline Push-Ups Heavy Pants Diamond Push-Ups Lawnmowers Dive-Bomber Push-Ups Back Flyes Shoulders & Arms Alternating Shoulder Press In & Out Bicep Curl Two-Arm Triceps Kickback Deep Swimmer's Press Full Supination Concentration Curl Chair Dip Upright Row Static Arm Curl Flip-Grip Twist Triceps Kickback Seated Two-Angle Shoulder Fly Crouching Cohen Curl Lying-Down Triceps Extension In & Out Staight-Arm Shoulder Fly Congdon Curl Side Tri-Raise Week 1 45 16 20 16 25 30 35 #N/A 5 #N/A 13 #N/A Week 1 #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A Week 2 40 22 15 22 25 21 45 #N/A 5 #N/A 13 #N/A Week 2 #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A Week 3 40 27 23 24 27 20 50 #N/A 6 #N/A 18 #N/A Week 3 #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A Week 9 0 0 0 0 0 0 0 #N/A 0 #N/A 0 #N/A Week 9 #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A Week 11 0 0 0 0 0 0 0 #N/A 0 #N/A 0 #N/A Week 11 #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A
TRUE TRUE TRUE TRUE TRUE TRUE TRUE FALSE TRUE FALSE TRUE FALSE FALSE TRUE FALSE FALSE TRUE FALSE FALSE TRUE FALSE FALSE TRUE FALSE FALSE TRUE FALSE
P90X Weekly Totals (Reps Total Poundage) Legs & Back Balanced Lunges Calf Raise Squats Reverse Grip Chin-Ups Super Skaters Wall Squats Wide-Front Pull-Ups Step Back Lunges Alternating Side Lunges Closed Grip Overhand Pull-Up Single-Leg Wall Squats Dead Lift Squats Switch Grip Pull-Ups Three-Way Lunges Sneaky Lunges Reverse Grip Chin-Ups Chair Salutations Toe Row Iso Lunges Wide-Front Pull-Ups Groucho Walk Calf-Raises Close-Grip Overhead Pull-Ups 80-20 Selbers Speed Squats Switch Grip Pull-Ups Week 1 #N/A #N/A 15 #N/A #N/A 12 #N/A #N/A 12 #N/A #N/A 15 #N/A #N/A 10 #N/A #N/A 10 #N/A #N/A 11 #N/A 10 Week 2 #N/A #N/A 15 #N/A #N/A 12 #N/A #N/A 12 #N/A #N/A 16 #N/A #N/A 15 #N/A #N/A 12 #N/A #N/A 12 #N/A 12 Week 3 #N/A #N/A 15 #N/A #N/A 15 #N/A #N/A 10 #N/A #N/A 16 #N/A #N/A 15 #N/A #N/A 12 #N/A #N/A 12 #N/A 16 Week 5 #N/A #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A 0 Week 6 #N/A #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A 0 Week 7 #N/A #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A #N/A 0 #N/A 0 Week 10 Week 10 #N/A #N/A #N/A #N/A 0 0 #N/A #N/A #N/A #N/A 0 0 #N/A #N/A #N/A #N/A 0 0 #N/A #N/A #N/A #N/A 0 0 #N/A #N/A #N/A #N/A 0 0 #N/A #N/A #N/A #N/A 0 0 #N/A #N/A #N/A #N/A 0 0 #N/A #N/A 0 0
P90X Weekly Totals (Reps Total Poundage) Chest, Shoulders & Triceps Slow-Motion 3-In-1 Push-Up In & Out Shoulder Fly Chair Dip Plange Push-Up Pike Press Side Tri-Rise Floor-Fly Scarecrow Overhead Triceps Extension Two-Twitch Speed Push-Up Y-Press Lying Triceps Extension Side-To-Side Push-Up Pour Fly Side-Leaning Triceps Extension One-Arm Push-Up Weighted Circle Throw The Bomb Clap or Plyo Push-Up Slow-Mo Throw Front-To-Back Triceps Extension One-Arm Balance Push-Up Fly-Row-Press Dumbbell Cross-Body Blows Week 5 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Week 6 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Week 7 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Week 10 Week 12 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE
P90X Weekly Totals (Reps Total Poundage) Chest, Shoulders & Triceps (LEAN) Slow-Motion 3-In-1 Push-Up In & Out Shoulder Fly Chair Dip Plange Push-Up Pike Press Side Tri-Rise Floor-Fly Scarecrow Overhead Triceps Extension Two-Twitch Speed Push-Up Y-Press Lying Triceps Extension Side-To-Side Push-Up Pour Fly Side-Leaning Triceps Extension One-Arm Push-Up Weighted Circle Throw The Bomb Clap or Plyo Push-Up Slow-Mo Throw Front-To-Back Triceps Extension One-Arm Balance Push-Up Fly-Row-Press Dumbbell Cross-Body Blows Week 5 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Week 6 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Week 7 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Week 10 Week 12 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
P90X Weekly Totals (Reps Total Poundage) Back & Biceps Wide Front Pull-Ups Lawnmowers Twenty-Ones One-Arm Cross-Body Curls Switch Grip Pull-Ups Elbows-Out Lawnmowers Standing Bicep Curls One-Arm Concentration Curls Corn Cob Pull-Ups Reverse Grip Bent-Over Rows One Arm Curls Static Arm Curls Towel Pull-Ups Congdon Locomotives Crouching Cohen Curls One-Arm Corkscrew Curls Chin-Ups Seated Bent-Over Back Flys Curl Up / Hammer Downs Hammer Curls Max Rep Pull-Ups Superman In-Out Hammer Curls Strip-Set Curls Week 5 0 #N/A #N/A #N/A 0 #N/A #N/A #N/A 0 #N/A #N/A #N/A 0 #N/A #N/A #N/A 0 #N/A #N/A #N/A 0 #N/A #N/A #N/A Week 6 0 #N/A #N/A #N/A 0 #N/A #N/A #N/A 0 #N/A #N/A #N/A 0 #N/A #N/A #N/A 0 #N/A #N/A #N/A 0 #N/A #N/A #N/A Week 7 0 #N/A #N/A #N/A 0 #N/A #N/A #N/A 0 #N/A #N/A #N/A 0 #N/A #N/A #N/A 0 #N/A #N/A #N/A 0 #N/A #N/A #N/A Week 10 Week 12 0 0 #N/A #N/A #N/A #N/A #N/A #N/A 0 0 #N/A #N/A #N/A #N/A #N/A #N/A 0 0 #N/A #N/A #N/A #N/A #N/A #N/A 0 0 #N/A #N/A #N/A #N/A #N/A #N/A 0 0 #N/A #N/A #N/A #N/A #N/A #N/A 0 0 #N/A #N/A #N/A #N/A #N/A #N/A
TRUE FALSE FALSE FALSE TRUE FALSE FALSE FALSE TRUE FALSE FALSE FALSE TRUE FALSE FALSE FALSE TRUE FALSE FALSE FALSE TRUE FALSE FALSE FALSE
P90X Weekly Totals (Reps Total Poundage)
Ab Ripper X In & Outs Bicycles Crunchy Frogs Cross Leg/Wide Leg Sit-Ups Fifer Scissors Hip Rock'n Raises Pulse Ups (Heels to the Heaven) V-Up/Roll-Up Combos Oblique V-Ups Leg Climbs Mason Twists
Weekly Ab Ripper X Avgs
1 25.00 25.00 12.50 15.00 11.00 5.00 13.00 7.50 4.00 1.50 119.50
2 25.00 25.00 17.00 16.00 6.50 1.00 90.00
3 25.00 25.00 22.00 7.00 13.00 4.00 12.00 88.33
5 25.00 25.00 25.00 75.00
6 -
7 -
9 -
10 -
P90X Weekly Totals (Reps Total Poundage) Week 11 Week 12 #N/A #N/A #N/A #N/A 0 0 #N/A #N/A #N/A #N/A 0 0 #N/A #N/A #N/A #N/A 0 0 #N/A #N/A #N/A #N/A 0 0 #N/A #N/A #N/A #N/A 0 0 #N/A #N/A #N/A #N/A 0 0 #N/A #N/A #N/A #N/A 0 0 #N/A #N/A 0 0
11 -
12 -
Johnny or Jane Fitness ( Fri )

Place X if Completed
Plyometrics
( Fri ) 08/12/11 Week 2 ( Fri ) 08/19/11 Week 3 ( Fri ) 09/02/11 Week 5 ( Fri ) 09/09/11 Week 6 ( Fri ) 09/16/11 Week 7 ( Fri ) 09/30/11 Week 9 08/05/11 Week 1
x
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( Fri ) 10/07/11 Week 10
X
Lower Limit THR Upper Limit THR Average Heart Rate Cardio Time (Approx) Time in Zone (Min) Time in Zone (%)
83 138 43 0%
80 130 43 0%
140 43 0% 43 0% 43 0% 43 0% 43 0% 43 0%
Tools Heart Rate Monitor Mat Stool or Chair Water & Towel
Some call it the "Beast". With over 30 explosive jumping mo Notes: 3/4 through routine be spending much time on the ground. Just be sure to wear TOTAL WORKOUT: 0:58:35 shock-absorbing footwear & have a good shock-absorbing m WARM-UP 9:30 2 Rounds: Jump Squats :30, Run Stance Squats :30, Airborne Heismans :30, Swing Kicks 1:00 WATER BREAK :30 2 Rounds: Squat Reach Jumps :30, Squat Switch Pickups :30, Double Airborne Heismans :30, Circle WATER BREAK :30 2 Rounds: Jump Knee Tucks :30, Mary Katherine Lunges :30, Leap Frog Squats :30, Twist Combos WATER BREAK :30 2 Rounds: Rock Star Hops :30, Gap Jumps :30, Squat Jumps :30, Military March 1:00 WATER BREAK :30 2 Rounds: Run Squat 180 Jump Switches :30, Lateral Leap Frog Squats :30, Monstor Truck Tires WATER BREAK :30 BONUS ROUND: Pitch & Catch 1:00, Jump Shots 1:00, Football Hero 1:00 WARM-DOWN 5:00
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( Fri ) 10/14/11 Week 11
( Fri ) 10/21/11 Week 12
43 0%
43 0%
all it the "Beast". With over 30 explosive jumping moves, you won't nding much time on the ground. Just be sure to wear some absorbing footwear & have a good shock-absorbing mat.
witch Pickups :30, Double Airborne Heismans :30, Circle Runs 1:00
herine Lunges :30, Leap Frog Squats :30, Twist Combos 1:00
30, Lateral Leap Frog Squats :30, Monstor Truck Tires :30, Hot Foot 1:00
Johnny or Jane Fitness ( Sun ) 08/07/11

Yoga X
( Sun ) 08/14/11 Week 2 ( Sun ) 08/21/11 Week 3 ( Thu ) 08/25/11 Week 4 (Day 1) ( Tue ) 08/30/11 Week 4 (Day 6) ( Sun ) 09/04/11 Week 5 ( Sun ) 09/11/11 Week 6 Week 1
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( Sun ) 09/18/11 Week 7
( Thu ) 09/22/11 Week 8 (Day 1)
( Tue ) 09/27/11 Week 8 (Day 6)
X
( Sun ) 10/02/11
( Sun ) 10/09/11 Week 10
( Sun ) 10/16/11 Week 11
( Sun ) 10/23/11 Week 12
( Thu ) 10/27/11 Week 13 (Day 1)
( Tue )
Week 9
11/01/11 a breather, Forget It! This Yoga workout will Week 13 challenge you like never before. You'll, sweat, (Day 6) twist, stretch, and hold all kinks of unfamiliar
If you think this will be the day you can relax & take
X
Tools Mat Yoga Blocs Water & Towel
positions, but you'll leave felling energized, invigorated, and maybe even a little enlightened.
Notes: FOCUS ON PRESENT MOMENT. WORKOUT TIME: 1:32:00 WARM-UP, STRETCHES 0:50:00 Mountan Pose, Wide Leg Hamstring Stretch, Wide Bent Torso Twist, Split Leg Hamstring Stretch, Astanga Sun Salutations, Runner's Pose, Crescent Pose, Warrior One, Warrior Two, Reverse Warrior Triangle Pose, Twisting Triangle Pose, Chair Pose, Twisting Chair Pose, Downward Dog with Leg Raise Right Angle Pose, Extended Right Angle Pose, Right Angle Pose & Grab, Right Angle Pose, Extended Right Angle Pose Prayer Twist, Warrior Three, Standing Splits, Half Moon, Twisting Half Moon, Last Vinyasa BALANCE POSTURES Tree, Royal Dancer, Standing Leg Extensions, Crane WATER BREAK STRETCHES Seated Spinal Stretch, Cat Stretch, Frog, Bridge, Plough to Shoulder Stand, Table, Cobbler Pose, One Legged Hamstring Stretch, Two Legged Hamstring Stretch CORE Yoga Belly X, Boat, Half Boat, Open Scissors, Torso Twist Hold, Deep Torso Twist Hold, Touch the Sky Side Twist, Glute Stretch YOGA / MEDITATION Happy Baby, Childs Pose, Shavasana (Corpse Pose), Fetus Pose, Lotus (Meditation Pose)
Johnny or Jane Fitness ( Tue ) 08/09/11

Kenpo X
( Tue ) 08/16/11 Week 2 ( Tue ) 08/23/11 Week 3 ( Sat ) 08/27/11 Week 4 ( Tue ) 09/06/11 Week 5 ( Tue ) 09/13/11 Week 6 ( Tue ) 09/20/11 Week 7 Week 1
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( Sat ) 09/24/11 Week 8
( Tue ) 10/04/11 Week 9
( Tue ) 10/11/11 Week 10
( Tue ) 10/18/11 Week 11
( Tue ) 10/25/11 Week 12
( Sat ) 10/29/11 Week 13
X
41 0%
41 0%
41 0%
41 0%
41 0%
41 0%
41 0%
41 0%
41 0%
41 0%
41 0%
41 0%
41 0%
Tools Heart Rate Monitor Water & Towel
Notes: You will be throwing a whole bunch of kicks, elbows, knees, and forearms. You'll learn a highly effective DON'T BANG YOUR JOINTS! WORKOUT TIME: 0:58:45 way to defend yourself, while at the same time getting one heck of a total body, super cardio workout. WARM-UP 11:50 1 Round: Twist & Pivot 50x, Twist & Pivot w/ Uppercut Hook 50x, Jabs 60x, Jab/Cross 50x, Jab/Cross/Hook 50x, Jab/Cross/Hook/Uppercut 50x BREAK 1:15 (ACTIVE BREAK, RUN-IN-PLACE, JUMPING JACKS, ETC.) 1 Round: Step Drag Punch High & Low 60x, Jab/Cross Switch 40x, Hook/Uppercut Switching 40x, Knee Kicks 50x, Ball Kicks 60x, Side Kicks 60x BREAK 1:45 (ACTIVE BREAK, RUN-IN-PLACE, JUMPING JACKS, ETC.) 1 Round: Back Kicks 50x, Three Direction Kicks 16x, High Sword/Low Hammer 30x, Step/Drag/Claw/Low Punch 50x BREAK 1:35 (ACTIVE BREAK, RUN-IN-PLACE, JUMPING JACKS, ETC.) 1 Round: High Blocks 30x, Inward Blocsk 30x, Outward Blocks 30x, Downward Blocks 30x, Star Blocks 16x BREAK 1:50 (ACTIVE BREAK, RUN-IN-PLACE, JUMPING JACKS, ETC.) 1 Round: High Block/Low Punch 50x, Knee/Back Kick 30x, Back Knuckle/Ball Kick/Back Kick 20x, Hook/Uppercut/Low Side Kick 20x, Elbow Series 30x, Vertical Punches 100x+ COOL DOWN 4:30
Main Menu
Master Schedule
Worksheets Zoom 75%
Charts Zoom 100%
X Stretch
( Wed ) 08/10/11 ( Wed ) 08/17/11 Week 2 ( Wed ) 08/24/11 Week 3 ( Sun ) 08/28/11 ( Wed ) 08/31/11 ( Wed ) 09/07/11 Week 5 ( Wed ) 09/14/11 Week 6 Week 1 Week 4 (Day Week 4 (Day 4) 7)
( Wed ) 09/21/11 Week 7
( Sun ) 09/25/11
( Wed ) 09/28/11
Week 8 (Day Week 8 (Day 4) 7)
X
( Wed ) 10/05/11
( Wed ) 10/12/11 Week 10
( Wed ) 10/19/11 Week 11
( Wed ) 10/26/11 Week 12
( Sun ) 10/30/11 Week 13 (Day 4)
( Wed )
Week 9
minimizes your potential for injury and will CELEBRATE keep you at the top of your game.
11/02/11 loose, which is vital to any fitness program. In Week 13 this entire 40 minute routine you will do nothing but stretch all your muscles. This (Day 7)
This Routine is designed to keep you limber &
Notes: ALL YOU HAVE TO DO IS BREATH. Time: 0:57:30 WARM-UP 4:00 ( SUN SALUTATIONIS ) 1 Round: Neck Stretch :53, Back Up the Car :36, Head Rolls 1:08, Chest-Back-Shoulder Stretch :30
Topas Shoulder Stretch :45, Wridt-Forearm Flexor Stretch :66, Dreya Forearm Stretch 1:00 Standing Side Stretch 1:30, Rollers :25, Shoulder Stand to Plough 1:45, Seated Spinal Stretch 1:10 Cat Stretch 1:00, Glute Stretch 1:10, Wide Feet Forward Bend 2:30, Camel :35, Back Hero 1:00 Kenpo Quad Stretch :30, Bow :30, Low Squat :40, Frog 1:00, Single Leg Hamstring Stretch 2:00 Two-Legged Hamstring Stretch :50, Ballistic Hamstring Stretch :50, Split-Let Hamstring Stretch 2:00 Toe Flexors 1:30, Downward Dog & Calf Stretch :50, Upward Dog & Ankle Stretch :30 Childs Pose & Side Stretch 1:20
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Core Synergistics
Week 4 Week 8
( Fri ) 9/23/2011
Reps Weight
Week 13
( Fri ) 10/28/2011
Reps Weight
Exercise
( Fri ) 8/26/2011
Reps Weight
( Mon ) 8/29/2011
Reps Weight
( Mon ) 9/26/2011
Reps Weight
( Mon ) 10/31/2011
Reps Weight
X if completed
ENGAGE YOUR CORE!!
Stack Foot/Stagger Hands Push-Ups Banana Rolls Leaning Crescent Lunges Squat Runs Sphinx Push-Ups Bow To Boat Low Lateral Skaters Lunge & Reaches Prison Cell Push-Ups Side Hip Raises Squat X-Presses Plank To Chaturanga Runs Walking Push-Ups Superman Banana Lunge-Kickback-Curl-Presses Towel Hopping Reach High & Under Push-Ups Steam Engines Dreya Rolls ** BONUS ROUND ** Plank To Chaturanga Iso The Halfback Table Dip Leg Raises
More notes: Tools Mats Weights or Bands Plastic Plate, Cardboard or Towel Water and Towel This is a total body workout, which incorporates cardio, stretching & resistance to strengthen your core muscles. By strenghening your core, you'll be more prepared to take on all the other workout routines. You'll also improve your flexiblilty, balance, and coordination. ALL VITAL TO YOUR TOTAL BODY DEVELOPMENT. Notes:
Tony is not so concerned with numbers on this routine. Main goal is to consistently engage your core w/ good form.
Tools Mats Weights or Bands

Plastic Plate, Cardboard or Towel
Core Synergistcs ** LEAN PROGRAM **

Week 1 ( Thu ) 08/04/11
Reps Wt
Week 2 ( Thu ) 08/11/11

Reps Wt
Week 3 ( Thu ) 08/18/11

Reps Wt
Week 4 ( Fri ) 08/26/11

Reps Wt
Week 5 ( Thu ) 09/01/11

Reps Wt
Week 6 ( Thu ) 09/08/11

Reps Wt
Week 7 ( Thu ) 09/15/11

Reps Wt
Week 8 ( Fri ) 09/23/11

Reps Wt
Week 9 ( Mon ) 10/03/11

Reps Wt
Week 10 ( Mon ) 10/10/11

Reps Wt
Week 11 ( Mon ) 10/17/11

Reps Wt
Week 12 ( Mon ) 10/24/11

Reps Wt
Week 13 ( Fri ) 10/28/11

Reps Wt
Water and Towel
X if completed
Notes: Tony is not so concerned with numbers on this routine. Main goal is to consistently engage your core while using good form.
Stack Foot/Stagger Hands Push-Ups Banana Rolls

Leaning Crescent Lunges
Squat Runs Sphinx Push-Ups Bow To Boat Low Lateral Skaters Lunge & Reaches Prison Cell Push-Ups Side Hip Raises Squat X-Presses
Plank To Chaturanga Runs
Walking Push-Ups Superman Banana

Lunge-Kickback-Curl-Presses
Towel Hopping
Reach High & Under Push-Ups
Steam Engines Dreya Rolls ** BONUS ROUND **

Plank To Chaturanga Iso
The Halfback Table Dip Leg Raises
Main Menu
Master Schedule
( Fri ) 08/05/11 Week 1 ( Fri ) 08/12/11 Week 2 ( Fri ) 08/19/11 Week 3 ( Mon ) 08/29/11 Week 4
Worksheets
( Fri ) 08/19/11 Week 5 ( Fri ) 08/26/11 Week 6 ( Fri ) 09/02/11 Week 7 ( Mon ) 09/26/11 Week 8
Charts
( Fri ) 09/16/11 Week 9 ( Fri ) 09/23/11 Week 10
Cardio X ** LEAN PROGRAM **
Full Screen ON
Full Screen OFF
75% 100%
( Fri ) 09/30/11 Week 11
( Fri ) 10/07/11 Week 12
( Mon ) 10/31/11 Week 13
X
33 0%
33 0%
33 0%
33 0%
33 0%
33 0%
33 0%
33 0%
33 0%
33 0%
33 0%
33 0%
33 0%
Tools Stool or Chair Mat Yoga Blocks Heart Rate Monitor Water and Towel
Notes: In this workout, you will sweat comfortably, while your body pumps oxygenated blood through you. EAT ENOUGH!!! TOTAL WORKOUT: 0:43:18 Designed to flush out lactic acid and increase your number of capillaries. WARM-UP 5:30 ( Run in Place, Jump rope, jumping jacks, stretching, etc.) Astanga Sun Salutations 2:50, Runners Pose 1:15, Warrior One 1:20, Warrior Two 1:20, Reverse Warrior 1:50 KENPO Ball Kick 1:10, Hook/Uppercut/Side Kick 1:10, Knuckles/Ball Kick/Back Kick :50, Jab/Cross/Hook/Uppercut 1:50, Three Directions Kicks :50 PLYO 2 Rounds: Airborne Heisman :30, Swing Kicks 1:00, Jump Shots 0:30, Truck Tires :30, Wacky Jacks :30 CORE Squat Cross X-Press :45, Steam Engine 1:15, The Dreya Roll 1:00, Squat Run 1:00, Superman/Banana 1:00 COOL-DOWN 4:00
Main Menu
Master Schedule
Worksheets
Charts
Cardio X ** DOUBLES PROGRAM**

( Thu ) 09/01/11 ( Sat ) 09/03/11 Week 5 ( Mon ) 09/05/11 ( Thu ) 09/08/11 ( Sat ) 09/10/11 Week 6 ( Mon ) 09/12/11 ( Thu ) 09/15/11 ( Sat ) 09/17/11 Week 7 ( Mon ) 09/19/11 ( Thu ) 09/29/11
Full Screen ON
Full Screen OFF
75% 100%
Master Schedule
Worksheets
Charts
Cardio X ** DOUBLES PROGRAM**

( Thu ) 10/06/11 ( Fri ) ( Sun ) 10/07/11 10/09/11 Week 10 ( Mon ) 10/10/11 ( Thu ) 10/13/11 ( Fri ) ( Sun ) 10/14/11 10/16/11 Week 11 ( Mon ) 10/17/11 ( Thu ) 10/20/11 ( Fri ) ( Sun ) 10/21/11 10/23/11 Week 12 ( Mon ) 10/24/11
( Fri ) ( Sun ) 09/30/11 10/02/11 Week 9
( Mon ) 10/03/11
X
33 0%
33 0%
33 0%
33 0%
33 0%
33 0%
33 0%
33 0%
33 0%
33 0%
33 0%
33 0%
33 0%
33 0%
33 0%
33 0%
33 0%
33 0%
33 0%
33 0%
33 0%
33 0%
33 0%
33 0%
33 0%
Tools Stool or Chair Mat Yoga Blocks Heart Rate Monitor Water and Towel
Notes: In this workout, you will sweat comfortably, while your body pumps oxygenated blood through you. EAT ENOUGH!!! TOTAL WORKOUT: 0:43:18 Designed to flush out lactic acid and increase your number of capillaries. WARM-UP 5:30 ( Run in Place, Jump rope, jumping jacks, stretching, etc.) Astanga Sun Salutations 2:50, Runners Pose 1:15, Warrior One 1:20, Warrior Two 1:20, Reverse Warrior 1:50 KENPO Ball Kick 1:10, Hook/Uppercut/Side Kick 1:10, Knuckles/Ball Kick/Back Kick :50, Jab/Cross/Hook/Uppercut 1:50, Three Directions Kicks :50 PLYO 2 Rounds: Airborne Heisman :30, Swing Kicks 1:00, Jump Shots 0:30, Truck Tires :30, Wacky Jacks :30 CORE Squat Cross X-Press :45, Steam Engine 1:15, The Dreya Roll 1:00, Squat Run 1:00, Superman/Banana 1:00 COOL-DOWN 4:00
Main Menu
Master Schedule
Worksheets
Charts
Chest & Back Worksheet
Worksheet Summaries Zoom 75% Zoom 100%

12
Chest & Back

60
Total Reps on Left Side, Total Reps x Weight on Right Side
50
10
ALL
Standard Push-Ups Wide Front Pull-Ups 40 Military Push-Ups Reverse Grip Chin-Ups Wide Fly Push-Ups Closed Grip OH Pull-Ups Decline Push-Ups 30 Diamond Push-Ups Dive-Bomber Push-Ups Heavy Pants Lawnmowers Back20 Flyes
ALL
10
0 Week 1
Week 2
Week 3
Week 9
0 Week 11
ALL
Chest & Back

Standard Push-Ups Wide Front Pull-Ups Military Push-Ups Reverse Grip Chin-Ups Wide Fly Push-Ups Closed Grip Overhand Pull-Ups Decline Push-Ups Heavy Pants Diamond Push-Ups Lawnmowers Dive-Bomber Push-Ups Back Flyes
Week 1 45 16 20 16 25 30 35 5 13
Week 2 40 22 15 22 25 21 45 5 13
Week 3 40 27 23 24 27 20 50 6 18
Week 9 0 0 0 0 0 0 0 0 0
Week 11 0 0 0 0 0 0 0 0 0
TRUE TRUE TRUE TRUE TRUE TRUE TRUE FALSE TRUE FALSE TRUE FALSE
Weights / Band Exercises
Body Weight Exercises
ALL
Main Menu
Master Schedule
Worksheets
Charts
Shoulders & Arm
Shoulders & Arm

Total Reps x Weight on Left Side, and Total Reps on Right Side
ALL
12
Alternating Shoulder Press In & Out Bicep Curl 10 Two-Arm Triceps Kickback Deep Swimmer's Press Full Supination Conc Curl Upright Row 8 Static Arm Curl Flip-Grip Twist Triceps Kickback Seated 2-Angle Shoulder Fly Crouching Cohen Curl Lying-Down Triceps Extension 6 In & Out Staight-Arm Sho Fly Congdon Curl Chair Dip Side Tri-Raise
ALL
0 Week 1
Week 2
Week 3
ALL
Shoulders & Arms

Alternating Shoulder Press In & Out Bicep Curl Two-Arm Triceps Kickback Deep Swimmer's Press Full Supination Concentration Curl Chair Dip Upright Row Static Arm Curl Flip-Grip Twist Triceps Kickback Seated Two-Angle Shoulder Fly Crouching Cohen Curl Lying-Down Triceps Extension In & Out Staight-Arm Shoulder Fly Congdon Curl Side Tri-Raise
Week 1 0
Week 2 0
Week 3 0
ALL
Shoulders & Arms Worksheet
Worksheet Summaries Page Zoom 75% Zoom 100%

12
ulders & Arms
10
Week 3
Week 9
0 Week 11
Week 9 0
Week 11 0 FALSE TRUE Weighted Exercises Only FALSE FALSE TRUE FALSE FALSE Body Weight Exercises Only TRUE FALSE FALSE TRUE FALSE FALSE TRUE FALSE
Main Menu
ALL
Master Schedule
Worksheets
Charts
Legs & Back W
Click on Icons for One-Click Filtering

18
Reverse Grip Chin-Ups Super Skaters Wall Squats 16 16 Wide-Front Pull-Ups Closed Grip OH Pull-Up15 15 Single-Leg Wall Squats 14 Dead Lift Squats Switch Grip Pull-Ups Three-Way Lunges Sneaky Lunges 12 12 12 Reverse Grip Chin-Ups Chair Salutations 11 Wide-Front Pull-Ups 10 10 Walk Groucho Close-Grip OH Pull-Ups 80-20 Selbers Speed Squats Switch Grip Pull-Ups 8 Balanced Lunges Calf Raise Squats Step Back Lunges 6 Alternating Side Lunges Toe Row Iso Lunges Calf-Raises
Legs & Back
16 15
12
10
ALL
0 Week 1 Week 2 Week 3 Week 5 Week 6 Week 7
ALL
Legs & Back

Balanced Lunges Calf Raise Squats Reverse Grip Chin-Ups Super Skaters Wall Squats Wide-Front Pull-Ups Step Back Lunges Alternating Side Lunges Closed Grip Overhand Pull-Up Single-Leg Wall Squats Dead Lift Squats
Week 1
Week 2
Week 3
15
15
15
12
12
15
12
12
10
Switch Grip Pull-Ups Three-Way Lunges Sneaky Lunges Reverse Grip Chin-Ups Chair Salutations Toe Row Iso Lunges Wide-Front Pull-Ups Groucho Walk Calf-Raises Close-Grip Overhead Pull-Ups 80-20 Selbers Speed Squats Switch Grip Pull-Ups ALL
15
16
16
10
15
15
10
12
12
11 10
12 12
12 16
Legs & Back Worksheet
Worksheet Summaries Page Zoom 75% Zoom 100%

12
egs & Back
10
eek 6
Week 7
Week 10
Week 10
Week 11
0 Week 12
Week 5
Week 6
Week 7
Week 9
Week 10 Week 11 Week 12 FALSE FALSE TRUE FALSE FALSE TRUE FALSE FALSE TRUE FALSE FALSE
TRUE FALSE FALSE TRUE FALSE FALSE TRUE FALSE FALSE TRUE FALSE TRUE
Main Menu
ALL
Master Schedule
Worksheets
Charts
Chest, Sho, Tri Worksheet
Summaries Page
Full Screen OFF Zoom 75% Zoom 100%

12
Click on Icons for One-Click Filtering

Slow-Motion 3-In-1 Push-Up Chair Dip Plange Push-Up Pike Press Side Tri-Rise 10 Floor-Fly Two-Twitch Speed Push-Up Side-To-Side Push-Up One-Arm Push-Up Clap or Plyo Push-Up 8 One-Arm Balance Push-Up In & Out Shoulder Fly Scarecrow Overhead Triceps Ext Y-Press 6 Lying Triceps Extension Pour Fly Side-Leaning Triceps Ext Weighted Circle Throw The Bomb Slow-Mo Throw 4 Front-To-Back Triceps Ext Fly-Row-Press Dumbbell Cross-Body Blows
12
10
ALL
0 Week 5
Week 6
Week 7
Week 10
0 Week 12
ALL

Slow-Motion 3-In-1 Push-Ups In & Out Shoulder Flyes Chair Dips Plange Push-Ups Pike Presses Side Tri-Risees Floor-Flyes Scarecrows Overhead Triceps Extensions Two-Twitch Speed Push-Ups Y-Presses Lying Triceps Extensions Side-To-Side Push-Ups Pour Flyes Side-Leaning Triceps Extensions One-Arm Push-Ups Weighted Circles Throw The Bomb Clap or Plyo Push-Ups Slow-Mo Throws Front-To-Back Triceps Extensions One-Arm Balance Push-Ups Fly-Row-Presses Dumbbell Cross-Body Blows
Week 5 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Week 6 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Week 7 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Week 10 Week 12 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Weights / Band Exercises Only Body Weight Exercises Only
ALL
Main Menu
` ALL
12
Master Schedule
Worksheets
Charts
Chest, Sho, Tri Wor
Chest, Shoulders & Trice

Slow-Motion 3-In-1 Push-Up Chair Dip Plange Push-Up Pike Press Side 10 Tri-Rise Floor-Fly Two-Twitch Speed Push-Up Side-To-Side Push-Up One-Arm Push-Up 8 Clap or Plyo Push-Up One-Arm Balance Push-Up In & Out Shoulder Fly Scarecrow Overhead Triceps Ext 6 Y-Press Lying Triceps Extension Pour Fly Side-Leaning Triceps Ext Weighted Circle 4 Throw The Bomb Slow-Mo Throw Front-To-Back Triceps Ext Fly-Row-Press 2 Dumbbell Cross-Body Blows
ALL
0 Week 5
Week 6
Week 7
ALL
Chest, Shoulders & Triceps (Lean) Week 5

Slow-Motion 3-In-1 Push-Ups In & Out Shoulder Flyes Chair Dips Plange Push-Ups Pike Presses Side Tri-Risees Floor-Flyes Scarecrows Overhead Triceps Extensions Two-Twitch Speed Push-Ups Y-Presses Lying Triceps Extensions Side-To-Side Push-Ups Pour Flyes Side-Leaning Triceps Extensions 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Week 6 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Week 7 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
One-Arm Push-Ups Weighted Circles Throw The Bomb Clap or Plyo Push-Ups Slow-Mo Throws Front-To-Back Triceps Extensions One-Arm Balance Push-Ups Fly-Row-Presses Dumbbell Cross-Body Blows ALL
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
Chest, Sho, Tri Worksheet
Summaries Page
Full Screen OFF Zoom 75% Zoom 100%

12
lders & Triceps (LEAN)
10
Week 7
Week 10
0 Week 12
Week 10 Week 12 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE
Weights / Band Exercises Only Body Weight Exercises Only
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE
Main Menu
ALL
Master Schedule
Worksheets
Charts
Back & Biceps Work
Back & Biceps

Wide Front Pull-Ups Switch Grip Pull-Ups Corn Cob Pull-Ups Towel Pull-Ups Chin-Ups 10 Max Rep Pull-Ups Superman Lawnmowers Twenty-Ones One-Arm Cross-Body Curls 8 Elbows-Out Lawnmowers Standing Bicep Curls One-Arm Concentration Curls Reverse Grip Bent-Over Rows One Arm Curls 6 Static Arm Curls Congdon Locomotives Crouching Cohen Curls One-Arm Corkscrew Curls Seated Bent-Over Back Flys 4 Curl Up / Hammer Downs Hammer Curls In-Out Hammer Curls Strip-Set Curls
12
ALL ALL
0 Week 5
Week 6
Week 7
Back & Biceps

Wide Front Pull-Ups Lawnmowers Twenty-Ones One-Arm Cross-Body Curls Switch Grip Pull-Ups Elbows-Out Lawnmowers Standing Bicep Curls One-Arm Concentration Curls Corn Cob Pull-Ups Reverse Grip Bent-Over Rows One Arm Curls
Week 5 0
Week 6 0
Week 7 0
Static Arm Curls Towel Pull-Ups Congdon Locomotives Crouching Cohen Curls One-Arm Corkscrew Curls Chin-Ups Seated Bent-Over Back Flys Curl Up / Hammer Downs Hammer Curls Max Rep Pull-Ups Superman In-Out Hammer Curls Strip-Set Curls
ALL
Back & Biceps Worksheet
Summaries Page
Full Screen OFF Zoom 100%

12
ack & Biceps
Zoom 75%
10
Week 7
Week 10
0 Week 12
Week 10 Week 12 0 0
TRUE FALSE FALSE FALSE TRUE FALSE FALSE FALSE TRUE FALSE FALSE
Weights / Band Exercises Only
Body Weight Exercises Only
Back Exercises Only
Bicep Exercises Only
FALSE TRUE FALSE FALSE FALSE TRUE FALSE FALSE FALSE TRUE FALSE FALSE FALSE
Main Menu
Master Schedule
Worksheets
Charts
Ab Ripper X Worksheet
Worksheet Summaries Page 75% 100%
Ab Ripper X - Weekly Averages per Exercise

30.00
25.00
25.00
25.00
25.00
25.00
ALL
20.00 In & Outs
Bicycles Crunchy Frogs Cross/Wide Leg Sit-Ups Fifer Scissors Hip Rock'n Raises 15.00 15.00 Pulse Ups V-Up/Roll-Up Combos 13.00 Oblique V-Ups 12.50 Leg Climbs 11.00 Mason Twists
22.00
17.00 16.00
13.00 12.00
ALL
10.00 7.50 6.50 5.00 5.00 4.00 1.50 1 2
7.00
4.00
1.00 3 4 5 6 7 8 9 10
ALL
ALL
Ab Ripper X In & Outs Bicycles Crunchy Frogs Cross Leg/Wide Leg Sit-Ups Fifer Scissors Hip Rock'n Raises Pulse Ups V-Up/Roll-Up Combos Oblique V-Ups Leg Climbs Mason Twists Weekly Ab Ripper X Avgs
Week 1 25.00 25.00 12.50 15.00 11.00 5.00 13.00 7.50 4.00 1.50 119.50
Week 2 25.00 25.00 17.00 16.00 6.50 1.00 90.00
Week 3 25.00 25.00 22.00 7.00 13.00 4.00 12.00 88.33
Week 5 25.00 25.00 25.00 75.00
Week 6 -
Week 7 -
Week 9 -
Week 10 Week 11 Week 12 -
TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE
Total Weekly Rep Avgs
Main Menu
Master Schedule
Worksheets
Charts
Ab Ripper X Worksheet
Worksheet Summaries Page
Weekly Ab Ripper X Total Averages of All Exercises

140.00 119.50 120.00
100.00
90.00
88.33 75.00
80.00
60.00
40.00
20.00
Week 1
Week 2
Week 3
Week 5
Week 6
Week 7
Week 9
Week 10
Week 11
Week 12
Name: Sex: Age: Height: Starting Statistics (Day 1) Weight Waist Hips Neck Body Fat % Fat Mass Lean Body Mass Body Stats at Check Up Weight Waist Hips Neck Get Body Fat % From: Body Fat % Fat Mass Lean Body Mass Results / Feedback Fat Lost / (Fat Gained) Lean Mass Gained / (Lost) Weight Lost / (Gained)
Johnny or Jane Fitness Male 0 -
Week 1 Check Up
inches 0 cm lbs inches inches inches % lbs lbs lbs inches inches inches kg cm cm cm Body Fat Calculators kg kg kg cm cm cm Body Fat Calculators kg kg
WEIGHT LOSS, BODY FAT PROGRESS CALCULATOR
08/11/11 ( Thu )
<< = Check In Date
Progress Journ
Auto Calc
If Other: Enter Number Here =>> % lbs lbs lbs lbs lbs
Fit Test Page
From Day 1 to the Check-In Date Above

(Negative value denotes fat gain)
(Negative value denotes lean mass loss)
(Negative value denotes weight gain)
Name: Sex: Age: Height: Starting Statistics (Day 1) Weight Waist Hips Neck Body Fat % Fat Mass Lean Body Mass Body Stats at Check In Weight Waist Hips Neck Get Body Fat % From: Body Fat % Fat Mass Lean Body Mass Results / Feedback Fat Lost / (Fat Gained) Lean Mass Gained / (Lost) Weight Lost / (Gained)
Week 2 Check Up
08/18/11 ( Thu )
<< = Check In Date
Progress Journ
Auto Calc

Week 3 Check Up
08/25/11 ( Thu )
<< = Check In Date
Progress Journ
Auto Calc

Main Menu
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Male 0 -
Main Set Up Fit Test Page
Journals
Charts
Week 4 Check Up
inches 0 cm Week 1 CheckUp Week 2 CheckUp Week 3 CheckUp Week 4 CheckUp Week 5 CheckUp Week 6 CheckUp Week 7 CheckUp Week 8 CheckUp Week 9 CheckUp Week 10 CheckUp Week 11 CheckUp Week 12 CheckUp Week 13 CheckUp lbs inches inches inches % lbs lbs lbs inches inches inches kg cm cm cm Body Fat Calculators kg kg kg cm cm cm Body Fat Calculators kg kg
Fit Test Page to Record Day 28
09/01/11 ( Thu )
<< = Check In Date
Progress Journal
Auto Calc

Week 5 Check Up
09/08/11 ( Thu )
<< = Check In Date
Progress Journ
Auto Calc

Week 6 Check Up
09/15/11 ( Thu )
<< = Check In Date
Progress Journ
Auto Calc

Week 7 Check Up
09/22/11 ( Thu )
<< = Check In Date
Progress Journ
Auto Calc

Week 8 Check Up
09/29/11 ( Thu )
<< = Check In Date
Progress Journ
Auto Calc
Fit Test Page to Record

Week 9 Check Up
10/06/11 ( Thu )
<< = Check In Date
Progress Journ
Auto Calc

Week 10 Check Up
10/13/11 ( Thu )
<< = Check In Date
Progress Journ
Auto Calc

Week 11 Check Up
10/20/11 ( Thu )
<< = Check In Date
Progress Journ
Auto Calc

Week 12 Check Up
10/27/11 ( Thu )
<< = Check In Date
Progress Journ
Auto Calc

Week 13 Check Up
11/02/11 ( Wed )
<< = Check In Date
Progress Journ
Auto Calc
Fit Test Page to Record

Zoom 75
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Main Menu
Neck
13 Week Progress Chart

Week Check Up Date Waist Hips
Master Schedule
Body Weight Fat Weight Lean Body Weight
Fit Test Page

Weekly Weight Change
Set Up Page
Body Fat Calculators Accrued Accrued Fat Lean Body Weight Mass Change Change
BodyFat %
Weekly Weekly Accrued Change in Change in Weight Fat Lean Body (Loss) / Weight Mass Gain
Start Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week10 Week 11 Week 12 Week 13
08/04/11 08/11/11 08/18/11 08/25/11 09/01/11 09/08/11 09/15/11 09/22/11 09/29/11 10/06/11 10/13/11 10/20/11 10/27/11 11/02/11
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
13 Week Progress Chart

1.00 0.90 0.80 0.70 0.60 0.50 0.40 0.30 0.20 0.10 1 2 3 4 5 6 7 8 9 10 11 12 13 14
Body Weight Fat Weight Lean Body Weight

Master Schedule: Thursday, August 04, 2011

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Thursday, August 04, 2011

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Workout Journals Menu

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For Classic, Lean, Doubles Programs

Johnny or Jane Fitness

Thursday Thursday Thursday

Wednesday Rest or X Stretch

Chest & Back + Ab Ripperx X Plyometrics Yoga X

Wednesday Rest or X Stretch Thursday Friday Saturday Sunday Monday Tuesday

x Cardio X Ab Ripper X x Shoulders & Arms + x

Legs & Back + Ab Ripper x X

Wednesday Rest or X Stretch

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For Classic, Lean, Doubles Programs

Johnny or Jane Fitness

Thursday Thursday Thursday

Chest, Sho & Triceps + Ab Ripper X x Core Synergistics

Chest, Sho & Triceps + Ab Ripper X

Back & Biceps + Ab Ripper X Legs & Back + Ab Ripper X

Chest, Sho & Triceps + Ab Ripper X Core Synergistics

Chest, Sho & Triceps + Ab Ripper X Core Synergistics

Wednesday Rest or X Stretch

Wednesday Rest or X Stretch

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For Classic, Lean, Doubles Programs

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Thursday Thursday Thursday

Wednesday Rest or X Stretch

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For Classic, Lean, Doubles Programs

Johnny or Jane Fitness

Thursday Thursday Thursday

Main SetUp Page

Johnny or Jane Fitness

Sex: Age: Height: Weight: Waist: Hips: Neck:

<= Male or Female from dropdown list

If Other: Enter Number Here =>>

Body Fat Calculators

Thursday, August 04, 2011 Wednesday, November 02, 2011

% decrease in bodyfat weeks

pounds to lose per week

Zoom 100 Johnny or Jane Fitness

Cardio Calculators Fitness Levels

Body Fat Calculators

0.00 0.00% 44 0.00 0.00 0.00 23 22.5 13.5 13.25

0.00% 43 22 21.5 14 13.5

0.00% 42 21.5 21 15 14.5

GETTING SOME GUNS!!

Thursday, August 04, 2011 lbs

Thursday, August 04, 2011

Wednesday, November 02, 2011

Johnny or Jane Fitness

Back & Biceps

13 Week Body Stats Journal & Gra Workout Journal Summaries

CHEST, SHOULDERS & TRICEPS LEAN