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6 Chair Dips
7 Upright Rows
Bonus Workout
14 Congdon Curls
15 Side Tri-rises
Ab Ripper X
R = REPS
W = WEIGHT SHOULDERS and ARMS
P90X LEAN WORKSHEET
Week 1 Week 2 Week 3 Week 5 Week 6 Week 7
R W R W R W R W R W R W
1 Balanced Lunges
4 Super Skaters
5 Wall Squat
13 Three-way Lunge
14 Sneaky Lunge
16 Chair Salutations
19 Groucho Walk
20 Calf Raises
Ab Ripper X
R = REPS
W = WEIGHT LEGS and BACK
P90X LEAN WORKSHEET
Week 5 Week 6 Week 7 Week 10 Week 12
R W R W R W R W R W
1 Slow motion 3-in-1 Push-ups
3 Chair Dips
4 Plange Push-ups
5 Pike Presses
6 Side Tri-rises
7 Floor Flys
8 Scarecrows
11 Y-Presses
13 Side-to-side Push-ups
14 Pour Flys
16 One-arm Push-ups
17 Weighted Circles
20 Slo-mo Throws
Ab Ripper X
R = REPS
W = WEIGHT Chest, Shoulders, and Triceps
P90X LEAN WORKSHEET
Week 9 Week 11
R W R W
1 Standard Push-ups
3 Military Push-ups
7 Decline Push-ups
8 Heavy Pants
9 Diamond Push-ups
10 Lawnmowers
11 Dive-bomber Push-ups
12 Back Flys
Ab Ripper X
R = REPS
W = WEIGHT CHEST and BACK
P90X LEAN WORKSHEET
Week 10 Week 12
R W R W
1 Wide Front Pull-ups
2 Lawnmowers
3 Twenty ones
6 Elbows-out Lawnmowers
13 Towel Pull-ups
14 Congdon Locomotives
17 Chin-ups
19 Curl-up/Hammer Downs
20 Hammer Curls
22 Superman
Ab Ripper X
R = REPS
W = WEIGHT BACK and BICEPS