P 90 Xcel

WORKOUTS
CHARTS
CHEST & BACK CHEST & BACK SHOULDERS & ARMS PLYOMETRICS LEGS & BACK CARDIO X CORE SYNERGISTICS SHOULDERS & ARMS CORE SYNERGISTICS (LEAN) YOGA X CHEST, SHOULDERS, & TRICEPS KENPO X BACK & BICEPS LEGS & BACK CORE SYNERGISTICS CORE SYNERGISTICS (LEAN) CHEST, SHOULDERS, & TRICEPS BACK & BICEPS AB RIPPER X
Visit us online
www.TeamBeachbody.com www.P90X.com www.Beachbody.com
Copyright 2009 Product Partners, LLC. Duplication in whole or in part without the express consent of the
The P90Xcel and P90XcelPLUS spreadsheets and the names "P90Xcel" and "P90XcelPLUS" are copyr non-exclusive license for personal use of the product. You may install the product on as many compu for your own use. If you are a personal trainer and wish to use the product in the conduct btownsend@productpartners.com about volume discounts. You may not resell, redistribute, or bundl copyright owner. P90Xcel created by Stephan Bour of Workoutsoft.com.
non-exclusive license for personal use of the product. You may install the product on as many compu for your own use. If you are a personal trainer and wish to use the product in the conduct btownsend@productpartners.com about volume discounts. You may not resell, redistribute, or bundl copyright owner. P90Xcel created by Stephan Bour of Workoutsoft.com.
NUTRITION
PHASES & LEVELS PORTION PLAN WEEKLY CALORIES DAILY CALORIES CHART
SHEETS FOR PRINT

CHEST & BACK SHOULDERS & ARMS LEGS & BACK CORE SYNERGISTICS (LEAN) CORE SYNERGISTICS CHEST, SHOULDERS, & TRICEPS BACK & BICEPS AB RIPPER X
TRICEPS
Visit us online
TeamBeachbody.com www.P90X.com w.Beachbody.com
or in part without the express consent of the copyright owner is strictly prohibited.
90Xcel" and "P90XcelPLUS" are copyright Product Partners, LLC. You are granted a install the product on as many computers as you wish as long as all the copies are ish to use the product in the conduct of your business, please inquire at may not resell, redistribute, or bundle this product without express consent of the copyright owner. by Stephan Bour of Workoutsoft.com.
install the product on as many computers as you wish as long as all the copies are ish to use the product in the conduct of your business, please inquire at may not resell, redistribute, or bundle this product without express consent of the copyright owner. by Stephan Bour of Workoutsoft.com.
Welcome to P90Xcel
Congratulations! You've downloaded one of the best tools to get the most out of Beachbody's extreme home fit To get started, please see the instructions on setup and usage below.
Abbreviations:
R1, R2: reps for first exercise, reps for second exercise W1, W2: same for weights NC, C: No-Chair or Chair for pull-Ups N, K: Normal or on Knees form for push-Ups RA, LA: right or left arm RL, LL: right or left leg
Setup and usage: Make a copy of the original file for safekeeping
Open the copy you made for your own use and familiarize yourself with the spreadsheet Clear the spreadsheet of all sample data (if necessary). Only required if you want to start over.
Click on the "Select All Unlocked Cells and CLEAR CONTENT" button. The buttom will select all the unlocke clear their content Right-click on any selected cell and select "Clear Contents". This will remove all the existing data. THIS CA wanted to keep, simply close the file without saving or start over from a clean copy of the original The sheet is now blank and ready for your own data Repeat for each sheet containing user data (all except INSTRUCTIONS, DATA, graphs, and the "for Print"
Next, fill out all the required "Stats and Goals" data in the SETUP sheet. The data is used to color-co Next, fill out all the required "Data Operations" data in the SETUP sheet 1. Data Operations:
"Penalty for doing less reps on the second repeat": this is for those who want to pace themselves. A num you've overdone it so much on the first repeat that you can't perform the second with the same intensity, the difference between the two repeats from the average of the two repeats. The value set in the box det to a value is 2, subtracting 1/2 of the difference. The higher the number, the lower the penalty. If you do to 0 to disable the feature.
"Correction factor for Chair-Assisted Pull-Ups": most of us will need the help of a chair for pull-ups, at lea provided in the spreadsheet two cells for recording all pull-ups: one for "the real deal" (NC or No Chair) a chair-assisted pull-ups are counted. If you set the value to the default 2, they will count as 1/2 a pull-up less as the number goes up. If you want them to count as a normal pull-up, simply set this value to 1 or r
"Number to divide the R*W calculation by for better chart display": this is cosmetic only. Throughout the multiplication. This can lead to high numbers and make for ugly charts if mixed with reps-only exercises ( same chart for instance). To mitigate that, you have the option to divide all reps x weight results by a fixe well. 2. Calculations and Color codes: For 2 repeat exercises, the number in the white box is the average
The red box indicates that the second repeat was less than the first the DATA sheet unless penalty was turned off, as explained above The green box indicates that the second repeat was equal or higher
Support
For problems, questions, and suggestions please see the support section at: Contact us at: support@workoutsoft.com
Credits
Daniel Pendergrass for suggestions, testing, and direct contributions to new features. Beachbody and Tony Horton for the awesome P90X program. http://www.beachbody.com/
Maggie Wang for suggestions and weight loss calculators adapted from her WeightLossCalculator_v4 spreadshe
Bill Townsend at Beachbody for interface improvements, branding, and conversion for Microsoft Excel 2003 and
Change Log
Version 2.05: Conversion for Microsoft Excel 2003 and 2007 Interface improvements and branding integration Version 2.04: Corrected formulas on LEGS & BACK "Calf Raise Squat" Added Notes section on all workout recording sheets Added conditional formatting to warn about missing start date Body Fat value on Setup sheet Added RL and LL to LEGS & BACK "Step Back Lunge" routine Added sheet protection warning routine to reschedule macro Fixed incorrect dates on YOGA sheet Fixed bad data point in SHOULDERS & ARMS chart Version 2.03: Added columns for all program weeks and pre-calculated dates on MEASUREMENTS sheet Changed some conditional formatting formulas for compatibility with Office 2003 Added gram/ounce converter to Portion Plan sheet Added missing clear data buttons to Week 3-13 CALs sheets Added Week 13 calories tracking sheet Corrected inaccurate P90X end date formula in Setup sheet Minor fixes to Schedule sheet formulas Version 2.02: New "Select All Unlocked Cells and CLEAR CONTENT" button Version 2.0: Classic and Lean sheet programs sheet. Simply your program and all the schedules update autom MAIN navigation with now linkson to same all the sheets in theselect workbook Hyperlinked navigation throughout the workbook
SCHEDULE sheet with workout schedules pre-entered and hyperlinked to recording sheets Ability to reschedule a workout. Nobody's perfect but a missed day no longer means a lot of work to readjust th Heart rate calculator New sheets for CARDIO X, YOGA X, PLYOMETRICS, KENPO X Nutrition tracking P90X Fit Test SETUP sheet with P90X estimated completion date New dynamic charts with the ability to show/hide individual data series. This really simplifies the charts and hel Body fat calculators sheet with 3 new methods Version 1.5:
Added a unit selection option to the SETUP sheet (inch/lb or meter/kg) Added BSA calculation to the SETUP sheet Version 1.4: New INSTRUCTIONS sheet PREFERENCES sheet changed to SETUP sheet Added Weight, Body Fat, and BMI goals to SETUP sheet Added BMI calculator to SETUP sheet HEALTH FACTORS moved to new PERFORMANCE sheet New MEASUREMENTS sheet Version 1.3: Cleaned-up redundant conditional format rules throughout Corrected a few formulas and labels on LEGS & BACK sheet Version 1.2: Added PREFERENCES sheet Changed formulas throughout to use Preferences settings Corrected bad data references on DATA sheet Fixed formula error on LEGS & BACK, 02 Calf Raise Squat Fixed formula errors on CHEST, SHOULDERS, & TRICEPS Major modifications to Penalty formula Added Penalty activation switch Minor cosmetics changes Version 1.1: Corrected formulas on BACK & BICEPS worksheet Version 1.0 Added CORE SYNERGISTICS worksheet
Beachbody's extreme home fitness program P90X.
adsheet
you want to start over.
uttom will select all the unlocked user-enabled cells in the active sheet and, after your confirmation,
ve all the existing data. THIS CANNOT BE UNDONE. If you made a mistake and removed something you an copy of the original
TA, graphs, and the "for Print" sheets) The data is used to color-code your progress in the PERFORMANCE sheet
ant to pace themselves. A number of exercises in P90X are repeated twice during the same workout. If second with the same intensity, you get penalized. The penalty is a calculation that subtracts a portion of ts. The value set in the box determines the portion that is subtracted. The maximum penalty corresponds he lower the penalty. If you don't like the idea, ignore that number and set the "Activate penalty" value
lp of a chair for pull-ups, at least initially. However, I don't consider those full pull-ups. I therefore he real deal" (NC or No Chair) and one for chair-assisted (C). The value you set here will determine how hey will count as 1/2 a pull-up in the total. Any number above 2 will proportionally make them count as p, simply set this value to 1 or record all your pull-ups in "NC" box.
cosmetic only. Throughout the spreadsheet exercises with weights are accounted as a reps x weight mixed with reps-only exercises (push-ups with a value of 20 and Lawnmowers with a value of 300 on the ll reps x weight results by a fixed number and bring all the results on a similar scale. 10 seems to work
in the white box is the average between the two repeats
nd repeat was less than the first. The number in the red box will be subtracted from the average above in turned off, as explained above ond repeat was equal or higher than the first. No penalty is applied
Support
http://www.workoutsoft.com/Support.html
Credits
ures.
htLossCalculator_v4 spreadsheet. http://maggiewang.com/
achbody.com/
on for Microsoft Excel 2003 and 2007.
Change Log
n Setup sheet
NTS sheet 3
all the schedules update automatically
ing sheets eans a lot of work to readjust the schedule. A one-click function now recalculates the entire schedule after a missed day.
lly simplifies the charts and helps focus your attention on the workouts you select
Record your stats and goals

(Enter your data in the orange colored cells. Values in yellow cells are calculated automatically) Select your P90X Program YOUR P90X START DATE: YOUR P90X PLANNED COMPLETION DATE: YOUR P90X ACTUAL COMPLETION DATE: DAYS ELAPSED SINCE START: DAYS SKIPPED TO DATE: Set the Height/Weight unit combination you wish to use: Select your gender: Select your body fat calculation method: MY STATS on P90X START DATE Age Height Weight Body Fat % (From "CALCULATORS" sheet) Lean Body Mass Fat Body Mass Body Surface Area (BSA) Body Mass Index (BMI) MY UPPER LIMITS Weight Body Fat BMI MY TARGETS ON P90X COMPLETION DATE Target Lean Body Mass Increase Target Body Fat Target Weight Target BMI Target Weight Loss DATA OPERATIONS Classic Mon, Jun 17, '13 Sun, Sep 15, '13 Sun, Sep 15, '13 29 0 inch/lb Male Digital Scale
35.0 71.0 240.0 35.0% 156.0 84.0 2.3 33.5
170.0 25.0% 24.9
4.0 18.0% 188.1 26.2 51.9
Penalty for doing less reps on the second repeat (some exercises). Enter 2 for "Subtract 1/2 of the difference from the Average"; 3 for "Subtract 1/3 of the difference; and so on) Activate penalty (0 is OFF, 1 is ON) Correction factor for Chair-Assisted Pull-Ups (Enter 1 for none; 2 for "Counts as 1/2"; and so on) Number to divide the R*W calculation by for better chart display
2.0 1
2.0 10
omatically)
yrs inch lb <- ARE YOU SURE? lb lb sq meters
lb
lb lb lb
OPTION 1, Reading from scale:

Your Body Fat content: 35.00%
OPTION 2, The U.S. Navy Circumference Method:

Set Unit (Drop Down): Abdomen 30.00 inch Hip 30.00 Neck 10.00 Height 68.00
inch
inch
inch
You selected:
Male 20.19% Target ranges. Men: 10-18%, Women: 18-25%
Your Body Fat content:
OPTION 3, The 3-Site Method:

FEMALE SITE Tricep Suprailiac Thigh You selected: 1 REPEAT 2 3 Average 0.0 0.0 0.0 BF 3.30%
Male 1.11%
OPTION 4, The 7-site Method:

FEMALE SITE Tricep Suprailiac Thigh Chest Midaxillary 1 REPEAT 2 3 Average 0.0 0.0 0.0 0.0 0.0
4.10%
Subscapula Abdomen You selected: Male 0.53%
0.0 0.0
inch
MALE SITE Chest Abdomen Thigh 1 REPEAT 2 3 Average 0.0 0.0 0.0 BF 1.11%
MALE SITE Chest Abdomen Thigh Suprailiac Midaxilliary 1 REPEAT 2 3 Average 0.0 0.0 0.0 0.0 0.0 BF 0.53%
Tricep Subscapula
0.0 0.0
P90X Fit Test

Prior to Day 01
1. Physical Condition
Pull-Ups Vertical Reach Jump with Step Vertical Leap Push-Ups Toe Touch Wall Squat Bicep Curls Reps Inch Inch Inch Reps Inch Seconds Reps Weight Total reps FAIL
0 7
FAIL FAIL FAIL FAIL
0 In & Outs
FAIL FAIL
2. Cardiac Condition
Resting Heart Rate Heart Rate Maximizer: Immediately After 1 minute After 2 minutes After 3 minutes After 4 minutes 76 Bpm Bpm Bpm Bpm Bpm Bpm
TARGET HEART RATE CALCULATOR

Age (from "SETUP" sheet)
Maximum Heart Hate "In Zone" Minimum Target Heart Rate "Light Intensity" Target Heart Rate "Moderate Intensity" Target Heart Rate "Heavy Intensity" Target Heart Rate "MAX Intensity" Target Heart Rate
it Test
1
After Day 90
1. Physical Condition
Pull-Ups Vertical Reach Jump with Step Vertical Leap Push-Ups Toe Touch Wall Squat Bicep Curls Reps Inch Inch Inch Reps Inch Seconds Reps Weight Total reps FAIL
0 7
FAIL FAIL FAIL FAIL
0 In & Outs
FAIL FAIL
2. Cardiac Condition
Resting Heart Rate Heart Rate Maximizer: Immediately After 1 minute After 2 minutes After 3 minutes After 4 minutes Bpm Bpm Bpm Bpm Bpm Bpm
ULATOR
35 yrs
Bpm Bpm Bpm Bpm Bpm Bpm
185.5 111 121 139 158 176
Start
Week 2 ###
Week 3 1-Jul-13
Week 4 8-Jul-13
Date
Neck Shoulder Chest Waist Abdomen Hips Thigh Measurements (inch) Knee Calf Ankle Arm Forearm Wrist Waist-Hip Ratio Pectoral Abdominal Thigh Body Fat Tricep Measurements (mm) Subscapular Suprailiac Axilla
17-Jun-13
Week 5 15-Jul-13
Week 6 22-Jul-13
Week 7 29-Jul-13
Week 8 5-Aug-13
Week 9
Week 10
Week 11
12-Aug-13 19-Aug-13 26-Aug-13
Week 12 2-Sep-13
Week 13 9-Sep-13
Final 15-Sep-13
Workout Schedul
DATA FROM SETUP SHEET: WEIGHT Too high (Greater Target (Less BODY FAT Too high (Greater Target (Less BMI Too high (Greater Target (Less Sheet is PROTECTED for safety but no than) than) than) than) than) than) 170.0 188.1 25.0% 18.0% 24.9 26.2 Weight Loss 0.0 Body Fat Body Fat (lb) (%) 84.0 35.0%
Date
Monday, June Tuesday, June Wednesday, June Thursday, June Friday, June Saturday, June Sunday, June Monday, June Tuesday, June Wednesday, June Thursday, June Friday, June Saturday, June Sunday, June Monday, July Tuesday, July Wednesday, July Thursday, July Friday, July Saturday, July Sunday, July Monday, July Tuesday, July Wednesday, July Thursday, July Friday, July 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013
Weight 240.0
BMI 33.5
Saturday, July 13, 2013 Sunday, July 14, 2013 Monday, July 15, 2013 Tuesday, July 16, 2013 Wednesday, July 17, 2013 Thursday, July 18, 2013 Friday, July 19, 2013 Saturday, July 20, 2013 Sunday, July 21, 2013 Monday, July 22, 2013 Tuesday, July 23, 2013 Wednesday, July 24, 2013 Thursday, July 25, 2013 Friday, July 26, 2013 Saturday, July 27, 2013 Sunday, July Monday, July Tuesday, July Wednesday, July Thursday, August Friday, August Saturday, August Sunday, August Monday, August Tuesday, August Wednesday, August Thursday, August Friday, August Saturday, August Sunday, August Monday, August Tuesday, August Wednesday, August Thursday, August Friday, August Saturday, August Sunday, August Monday, August Tuesday, August Wednesday, August Thursday, August Friday, August Saturday, August Sunday, August Monday, August 28, 29, 30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013
Tuesday, August Wednesday, August Thursday, August Friday, August Saturday, August Sunday, September Monday, September Tuesday, September Wednesday, September Thursday, September Friday, September Saturday, September Sunday, September Monday, September Tuesday, September Wednesday, September Thursday, September Friday, September Saturday, September Sunday, September Monday, September Tuesday, September Wednesday, September Thursday, September Friday, September Saturday, September Sunday, September Monday, September Tuesday, September Wednesday, September Thursday, September Friday, September Saturday, September Sunday, September Monday, September Tuesday, October Wednesday, October Thursday, October Friday, October Saturday, October Sunday, October Monday, October Tuesday, October Wednesday, October Thursday, October
27, 28, 29, 30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10,
2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013
Friday, Saturday, Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday, Monday, Tuesday, Wednesday, Thursday, Friday,
October October October October October October October October October October October October October October October
11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24,
2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013
Saturday, October Sunday, October Monday, October Tuesday, October Wednesday, October Thursday, October Friday, November Saturday, November Sunday, November Monday, November Tuesday, November Wednesday, November Thursday, November Friday, November Saturday, November Sunday, November Monday, November Tuesday, November Wednesday, November Thursday, November Friday, November Saturday, November Sunday, November Monday, November Tuesday, November Wednesday, November Thursday, November Friday, November Saturday, November Sunday, November
Monday, November Tuesday, November Wednesday, November Thursday, November Friday, November Saturday, November Sunday, December Monday, December Tuesday, December Wednesday, December Thursday, December Friday, December Saturday, December Sunday, December Monday, December Tuesday, December Wednesday, December Thursday, December Friday, December Saturday, December Sunday, December Monday, December Tuesday, December Wednesday, December Thursday, December Friday, December Saturday, December Sunday, December Monday, December Tuesday, December Wednesday, December Thursday, December Friday, December Saturday, December Sunday, December Monday, December Tuesday, December Wednesday, January Thursday, January Friday, January Saturday, January Sunday, January Monday, January Tuesday, January Wednesday, January
25, 26, 27, 28, 29, 30, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03, 04, 05, 06, 07, 08,
2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2014 2014 2014 2014 2014 2014 2014 2014
Thursday, Friday, Saturday, Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday, Monday, Tuesday, Wednesday, Thursday,
January January January January January January January January January January January January January January January
09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22,
2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014
Friday, January Saturday, January Sunday, January Monday, January Tuesday, January Wednesday, January Thursday, January Friday, January Saturday, February Sunday, February Monday, February Tuesday, February Wednesday, February Thursday, February Friday, February Saturday, February Sunday, February Monday, February Tuesday, February Wednesday, February Thursday, February Friday, February Saturday, February Sunday, February Monday, February Tuesday, February Wednesday, February Thursday, February Friday, February Saturday, February
Sunday, February Monday, February Tuesday, February Wednesday, February Thursday, February Friday, February Saturday, March Sunday, March Monday, March Tuesday, March Wednesday, March Thursday, March Friday, March Saturday, March Sunday, March Monday, March Tuesday, March Wednesday, March Thursday, March Friday, March Saturday, March Sunday, March Monday, March Tuesday, March Wednesday, March Thursday, March Friday, March Saturday, March Sunday, March Monday, March Tuesday, March Wednesday, March Thursday, March Friday, March Saturday, March Sunday, March Monday, March Tuesday, April Wednesday, April Thursday, April Friday, April Saturday, April Sunday, April Monday, April Tuesday, April
23, 24, 25, 26, 27, 28, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03, 04, 05, 06, 07, 08,
2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014
Wednesday, Thursday, Friday, Saturday, Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday, Monday, Tuesday, Wednesday,
April April April April April April April April April April April April April April April
09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23,
2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014
Thursday, April Friday, April Saturday, April Sunday, April Monday, April Tuesday, April Wednesday, April Thursday, May Friday, May Saturday, May Sunday, May Monday, May Tuesday, May Wednesday, May Thursday, May Friday, May Saturday, May Sunday, May Monday, May Tuesday, May Wednesday, May Thursday, May Friday, May Saturday, May Sunday, May Monday, May Tuesday, May Wednesday, May Thursday, May Friday, May
Saturday, May Sunday, May Monday, May Tuesday, May Wednesday, May Thursday, May Friday, May Saturday, May Sunday, June Monday, June Tuesday, June Wednesday, June Thursday, June Friday, June Saturday, June Sunday, June Monday, June Tuesday, June Wednesday, June Thursday, June Friday, June Saturday, June Sunday, June Monday, June Tuesday, June Wednesday, June Thursday, June Friday, June Saturday, June Sunday, June Monday, June Tuesday, June Wednesday, June Thursday, June Friday, June Saturday, June Sunday, June Monday, June Tuesday, July Wednesday, July Thursday, July Friday, July Saturday, July Sunday, July Monday, July
24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 01, 02, 03, 04, 05, 06, 07,
2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014
Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday, Monday, Tuesday,
July July July July July July July July July July July July July July July
08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21,
2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014
Wednesday, July Thursday, July Friday, July Saturday, July Sunday, July Monday, July Tuesday, July Wednesday, July Thursday, July Friday, August Saturday, August Sunday, August Monday, August Tuesday, August Wednesday, August Thursday, August Friday, August Saturday, August Sunday, August Monday, August Tuesday, August Wednesday, August Thursday, August Friday, August Saturday, August Sunday, August Monday, August Tuesday, August Wednesday, August Thursday, August
Friday, August Saturday, August Sunday, August Monday, August Tuesday, August Wednesday, August Thursday, August Friday, August Saturday, August Sunday, August Monday, September Tuesday, September Wednesday, September Thursday, September Friday, September Saturday, September Sunday, September Monday, September Tuesday, September Wednesday, September Thursday, September Friday, September Saturday, September Sunday, September Monday, September Tuesday, September Wednesday, September Thursday, September Friday, September Saturday, September Sunday, September Monday, September Tuesday, September Wednesday, September Thursday, September Friday, September Saturday, September Sunday, September Monday, September Tuesday, September Wednesday, October Thursday, October Friday, October Saturday, October Sunday, October
22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 01, 02, 03, 04, 05,
2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday, Monday,
06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19,
2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014
Tuesday, October Wednesday, October Thursday, October Friday, October Saturday, October Sunday, October Monday, October Tuesday, October Wednesday, October Thursday, October Friday, October Saturday, November Sunday, November Monday, November Tuesday, November Wednesday, November Thursday, November Friday, November Saturday, November Sunday, November Monday, November Tuesday, November Wednesday, November Thursday, November Friday, November Saturday, November Sunday, November Monday, November Tuesday, November Wednesday, November
Thursday, November Friday, November Saturday, November Sunday, November Monday, November Tuesday, November Wednesday, November Thursday, November Friday, November Saturday, November Sunday, November Monday, December Tuesday, December Wednesday, December Thursday, December Friday, December Saturday, December Sunday, December Monday, December Tuesday, December Wednesday, December Thursday, December Friday, December Saturday, December Sunday, December Monday, December Tuesday, December Wednesday, December Thursday, December Friday, December Saturday, December Sunday, December Monday, December Tuesday, December Wednesday, December Thursday, December Friday, December Saturday, December Sunday, December Monday, December Tuesday, December Wednesday, December Thursday, January Friday, January Saturday, January
20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03,
2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2015 2015 2015
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday,
January January January January January January January January January January January January January January January
04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17,
2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015
Monday, January Tuesday, January Wednesday, January Thursday, January Friday, January Saturday, January Sunday, January Monday, January Tuesday, January Wednesday, January Thursday, January Friday, January Saturday, January Sunday, February Monday, February Tuesday, February Wednesday, February Thursday, February Friday, February Saturday, February Sunday, February Monday, February Tuesday, February Wednesday, February Thursday, February Friday, February Saturday, February Sunday, February Monday, February Tuesday, February
Wednesday, February Thursday, February Friday, February Saturday, February Sunday, February Monday, February Tuesday, February Wednesday, February Thursday, February Friday, February Saturday, February Sunday, March Monday, March Tuesday, March Wednesday, March Thursday, March Friday, March Saturday, March Sunday, March Monday, March Tuesday, March Wednesday, March Thursday, March Friday, March Saturday, March Sunday, March Monday, March Tuesday, March Wednesday, March Thursday, March Friday, March Saturday, March Sunday, March Monday, March Tuesday, March Wednesday, March Thursday, March Friday, March Saturday, March Sunday, March Monday, March Tuesday, March Wednesday, April Thursday, April Friday, April
18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03,
2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015
Saturday, Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday,
April April April April April April April April April April April April April April April
04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18,
2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015
Sunday, April Monday, April Tuesday, April Wednesday, April Thursday, April Friday, April Saturday, April Sunday, April Monday, April Tuesday, April Wednesday, April Thursday, April Friday, May Saturday, May Sunday, May Monday, May Tuesday, May Wednesday, May Thursday, May Friday, May Saturday, May Sunday, May Monday, May Tuesday, May Wednesday, May Thursday, May Friday, May Saturday, May Sunday, May Monday, May
Tuesday, May Wednesday, May Thursday, May Friday, May Saturday, May Sunday, May Monday, May Tuesday, May Wednesday, May Thursday, May Friday, May Saturday, May Sunday, May Monday, June Tuesday, June Wednesday, June Thursday, June Friday, June Saturday, June Sunday, June Monday, June Tuesday, June Wednesday, June Thursday, June Friday, June Saturday, June Sunday, June Monday, June Tuesday, June Wednesday, June Thursday, June Friday, June Saturday, June Sunday, June Monday, June Tuesday, June Wednesday, June Thursday, June Friday, June Saturday, June Sunday, June Monday, June Tuesday, June Wednesday, July Thursday, July
19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 01, 02,
2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015
Friday, Saturday, Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday, Monday, Tuesday, Wednesday, Thursday, Friday,
July July July July July July July July July July July July July July July
03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16,
2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015
Saturday, July Sunday, July Monday, July Tuesday, July Wednesday, July Thursday, July Friday, July Saturday, July Sunday, July Monday, July Tuesday, July Wednesday, July Thursday, July Friday, July Saturday, August Sunday, August Monday, August Tuesday, August Wednesday, August Thursday, August Friday, August Saturday, August Sunday, August Monday, August Tuesday, August Wednesday, August Thursday, August Friday, August Saturday, August Sunday, August
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday, Monday, Tuesday, Wednesday,
August August August August August August August August August August August August August August August
17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30,
2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015
September September September September September September September September September September September September September September September September September September September September September September September September September September September September September September
Thursday, Friday, Saturday, Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday, Monday, Tuesday, Wednesday, Thursday,
01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14,
2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015
Friday, October Saturday, October Sunday, October Monday, October Tuesday, October Wednesday, October Thursday, October Friday, October Saturday, October Sunday, October Monday, October Tuesday, October Wednesday, October Thursday, October Friday, October Saturday, October Sunday, November Monday, November Tuesday, November Wednesday, November Thursday, November Friday, November Saturday, November Sunday, November Monday, November Tuesday, November Wednesday, November Thursday, November Friday, November Saturday, November
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday,
November November November November November November November November November November November November November November November
15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29,
2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015 2015
Monday, November Tuesday, December Wednesday, December Thursday, December Friday, December Saturday, December Sunday, December Monday, December Tuesday, December Wednesday, December Thursday, December Friday, December Saturday, December Sunday, December Monday, December Tuesday, December Wednesday, December Thursday, December Friday, December Saturday, December Sunday, December Monday, December Tuesday, December Wednesday, December Thursday, December Friday, December Saturday, December Sunday, December Monday, December Tuesday, December
Wednesday, December Thursday, December Friday, January Saturday, January Sunday, January Monday, January Tuesday, January Wednesday, January Thursday, January Friday, January Saturday, January Sunday, January Monday, January Tuesday, January Wednesday, January Thursday, Friday, Saturday, Sunday, Monday, Tuesday, Wednesday, Thursday, January January January January January January January January
30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21,
2015 2015 2016 2016 2016 2016 2016 2016 2016 2016 2016 2016 2016 2016 2016 2016 2016 2016 2016 2016 2016 2016 2016
ut Schedule & Performance
ED for safety but no password is required for unprotecting
Water Content (%)
Bone Density (%)
Max Heart Rate
Average Heart Rate
Exercise Time (min)
Time in Zone (min)
Time in Zone (%)
Workout (Classic)
Chest & Back, Ab Ripper Plyometrics Shoulders & Arms, Ab Ripper Yoga X Legs & Back, Ab Ripper Kenpo X Rest or X Stretch Chest & Back, Ab Ripper Plyometrics Shoulders & Arms, Ab Ripper Yoga X Legs & Back, Ab Ripper Kenpo X Rest or X Stretch Chest & Back, Ab Ripper Plyometrics Shoulders & Arms, Ab Ripper Yoga X Legs & Back, Ab Ripper Kenpo X Rest or X Stretch Yoga X Core Synergistics Kenpo X X Strech Core Synergistics
Unprotect the sheet before using the "Reschedule" Feature
Reschedule Selected Workout
PHASE 1
Undo Reschedule
Undo
Yoga X Rest or X Stretch Chest, Shoulders, Triceps, Ab Ripper Plyometrics Back & Biceps, Ab Ripper Yoga X Legs & Back, Ab Ripper Kenpo X Rest or X Stretch Chest, Shoulders, Triceps, Ab Ripper Plyometrics Back & Biceps, Ab Ripper Yoga X Legs & Back, Ab Ripper Kenpo X Rest or X Stretch Chest, Shoulders, Triceps, Ab Ripper Plyometrics Back & Biceps, Ab Ripper Yoga X Legs & Back, Ab Ripper Kenpo X Rest or X Stretch Yoga X Core Synergistics Kenpo X X Strech Core Synergistics Yoga X Rest or X Stretch Chest & Back, Ab Ripper Plyometrics Shoulders & Arms, Ab Ripper Yoga X Legs & Back, Ab Ripper Kenpo X Rest or X Stretch Chest, Shoulders Triceps, Ab Ripper Plyometrics Back & Biceps, Ab Ripper Yoga X Legs & Back, Ab Ripper Kenpo X Rest or X Stretch Chest & Back, Ab Ripper
Reschedule
PHASE 2
Undo Reschedule
PHASE 3
Plyometrics Shoulders & Arms, Ab Ripper Yoga X Legs & Back, Ab Ripper Kenpo X Rest or X Stretch Chest, Shoulders Triceps, Ab Ripper Plyometrics Back & Biceps, Ab Ripper Yoga X Legs & Back, Ab Ripper Kenpo X Rest or X Stretch Yoga X Core Synergistics Kenpo X X Strech Core Synergistics Yoga X Rest or X Stretch
Undo Reschedule
Chest & Back

WEEK DATE
01 Standard Push-Ups
1
Mon, Jun 17, '13 N1 N2 K1 K2
0 0
2
Mon, Jun 24, '13 N1 N2 K1 K2
0 0
3
Mon, Jul 01, '13 N1 N2 K1 K2
0 0
9
Mon, Aug 12, '13 N1 N2 K1 K2
0 0
11
Mon, Aug 26, '13 N1 N2 K1 K2
0 0
02 Wide Front Pull-Ups
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
03 Military Push-Ups
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
04 Reverse Grip Chin-Ups
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
05 Wide Fly Push-Ups
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
06 Closed Grip Overhand Pull-Ups
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
07 Decline Push-Ups
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
08 Heavy Pants
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
09 Diamond Push-Ups
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
10 Lawnmovers
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
11 Dive-Bomber Push-Ups
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
12 Back Flys
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
CHEST & BACK
Plyometrics
Tuesday, June 18, 2013 COMPLETED? NOTES NOT YET
Week 1
Tuesday, June 25, 2013 NOT YET
Week 2
Tuesday, July 16, 2013 COMPLETED? NOTES NOT YET
Week 5
Tuesday, July 23, 2013 NOT YET
Week 6
Tuesday, August 13, 2013 COMPLETED? NOTES NOT YET
Week 9
Tuesday, August 20, 2013 NOT YET
Week 10
rics
Week 3
Week 7
Tuesday, August 27, 2013 NOT YET
Week 11
Tuesday, September 03, 2013 NOT YET
Week 12
Cardio X
Not Done in CLASSIC COMPLETED? NOTES NOT YET
Week 1
Not Done in CLASSIC NOT YET
Week 2
Week 5
Week 6
Week 9
Week 10
Week 13
ardio X
Week 3
Week 4
Week 7
Week 8
Week 11
Week 12
Shoulders & Arms

WEEK DATE
01 Alternating Shoulder Presses NOTES 02 In & Out Bicep Curls NOTES 03 Two-Arm Tricep Kickbacks NOTES 04 Deep Swimmer's Presses NOTES 05 Full Supination Concentration Curls NOTES 06 Chair Dips NOTES 07 Upright Rows NOTES 08 Static Arm Curls NOTES 09 Flip-Grip Twist Tricep Kickbacks NOTES 10 Seated Two-Angle Shoulder Flys NOTES 11 Crouching Cohen Curls NOTES 12 Lying-Down Tricep Extensions NOTES R1 R2 W W
0 0
1
Wed, Jun 19, '13 R1 R2 W W
0 0
2
Wed, Jun 26, '13 R1 R2 W W
0 0
3
Wed, Jul 03, '13 R1 R2 W W
0 0
9
Wed, Aug 14, '13 R1 R2 W W
0 0
11
Wed, Aug 28, '13 R1 R2 W W
0 0
R1 R2
1 1
W W
10 10
1 0
R1 R2
2 2
W W
10 10
2 0
R1 R2
3 3
W W
10 10
3 0
R1 R2
4 4
W W
10 10
4 0
R1 R2
5 5
W W
10 10
5 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
###R1 0
###R1 0
###R1 0
###R1 0
### 0
R2
R2
R2
R2
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
BONUS ROUND
13 In & Out Strait Arm Shoulder Flys NOTES 14 Congdon Curls NOTES 15 Side Tri-Rises NOTES LA LA RA RA
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
LA LA
RA RA
0 0
LA LA
RA RA
0 0
LA LA
RA RA
0 0
LA LA
RA RA
0 0
SHOULDERS & ARMS
Yoga X
Thursday, June 20, 2013 COMPLETED? NOTES NOT YET
Week 1
Thursday, June 27, 2013 NOT YET
Week 2
Thursday, July 18, 2013 COMPLETED? NOTES NOT YET
Week 5
Thursday, July 25, 2013 NOT YET
Week 6
Thursday, August 15, 2013 COMPLETED? NOTES NOT YET
Week 9
Thursday, August 22, 2013 NOT YET
Week 10
Monday, September 09, 2013 COMPLETED? NOTES NOT YET
Week 13
Saturday, September 14, 2013 NOT YET
Week 13
Yoga X
Thursday, July 04, 2013 NOT YET
Week 3
Monday, July 08, 2013 NOT YET
Week 4
Saturday, July 13, 2013 NOT YET
Week 4
Week 7
Monday, August 05, 2013 NOT YET
Week 8
Saturday, August 10, 2013 NOT YET
Week 8
Week 11
Week 12
### NOT YET
Kenpo X
Saturday, June 22, 2013 COMPLETED? NOTES NOT YET
Week 1
Saturday, June 29, 2013 NOT YET
Week 2
Saturday, July 20, 2013 COMPLETED? NOTES NOT YET
Week 5
Week 6
Saturday, August 17, 2013 COMPLETED? NOTES NOT YET
Week 9
Week 10
Week 13
### COMPLETED? NOTES NOT YET
Kenpo X
Week 3
Wednesday, July 10, 2013 NOT YET
Week 4
Week 7
Wednesday, August 07, 2013 NOT YET
Week 8
Week 11
Saturday, September 07, 2013 NOT YET
Week 12
Legs & Back

WEEK DATE
01 Balance Lunge NOTES 02 Calf Raise Squat NOTES 03 Reverse Grip Chin-Ups NC1 NC2 NOTES 04 Super Skater NOTES 05 Wall Squat (sec) NOTES 06 Wide Front Pull-Ups NC1 NC2 NOTES 07 Step Back Lunge RL LL NOTES 08 Alternating Side Lunge NOTES 09 Closed Grip Overhand Pull-Ups NC1 NC2 NOTES 10 Single Leg Wall Squat (sec) NOTES 11 Deadlift Squat NOTES 12 Switch Grip Pull-Ups NC1 NC2 NOTES 13 Three-Way Lunge NOTES 14 Sneaky Lunge NOTES 15 Chair Salutations (sec) R1 R2 NOTES 16 Toe-Roll Iso Lunge NOTES 17 Groucho Walk NOTES 18 Calf Raises NOTES 19 80/20 Cyber-Speed Squat NOTES RL LL
0 ### 0
1
Fri, Jun 21, '13 RL LL
0
2
Fri, Jun 28, '13 RL LL
0
3
Fri, Jul 05, '13 RL LL
0
5
0
6
0
7
Fri, Aug 02, '13 RL LL
0
9
Fri, Aug 16, '13 RL
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
RL
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
W W
0 0
RL LL
W W
0 0
RL LL
W W
0 0
RL LL
W W
0 0
RL LL
W W
0 0
RL LL
W W
0 0
RL LL
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
LL
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
RL
R1 R2
### 0
R1 R2
### 0
R1 R2
### 0
R1 R2
### 0
R1 R2
### 0
R1 R2
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
RL
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
RL
ck
9
Fri, Aug 16, '13 LL
0
10
0
11
0
12
Fri, Sep 06, '13 RL LL
0
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
LL
RL
LL
RL
LL
RL
LL
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
W W
0 0
RL LL
W W
0 0
RL LL
W W
0 0
RL LL
W W
0 0
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
RL
LL
RL
LL
RL
LL
RL
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
LL
RL
LL
RL
LL
RL
LL
### 0
R1 R2
### 0
R1 R2
### 0
R1 R2
### 0
LL
RL
LL
RL
LL
RL
LL
LL
RL
LL
RL
LL
RL
LL
LEGS & BACK
Classic
Core Synergistics (CLASSIC)

WEEK DATE
01 Stack Foot/Stagger Hands Push-Ups NOTES 02 Banana Rolls NOTES 03 Leaning Crescent Lunges NOTES 04 Squat Run NOTES 05 Sphinx Push-Ups NOTES 06 Bow To Boat NOTES 07 Low Lateral Skaters NOTES 08 Lunge & Reach NOTES 09 Prison Cell Push-Ups NOTES 10 Side Hip Raise NOTES 11 Squat X-Press NOTES 12 Plank To Chaturanga Run NOTES 13 Walking Push-Ups NOTES 14 Superman Banana NOTES 15 Lunge-Kickback-Curl-Press NOTES 16 Towel Hopping NOTES 17 Reach High & Under Push-Ups NOTES 18 Steam Engine NOTES 19 Dreya Roll NOTES R
0
4
Tue, Jul 09, '13 N1 K1
0
4
Fri, Jul 12, '13 N1 K1
0
8
Tue, Aug 06, '13 N1 K1
0
8
Fri, Aug 09, '13 N1 K1
0
13
Tue, Sep 10, '13 N1 K1
0
13
Fri, Sep 13, '13 N1 K1
0
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
RL
LL
RL
LL
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
BONUS ROUND
20 Plank To Chaturanga Iso NOTES 21 The Halfback NOTES 22 Table Dip Leg Raise NOTES R
0
CORE SYNERGISTICS
Core Synergistics (LEAN)

WEEK DATE
01 Stack Foot/Stagger Hands Push-Ups NOTES 02 Banana Rolls NOTES 03 Leaning Crescent Lunges NOTES 04 Squat Run NOTES 05 Sphinx Push-Ups NOTES 06 Bow To Boat NOTES 07 Low Lateral Skaters NOTES 08 Lunge & Reach NOTES 09 Prison Cell Push-Ups NOTES 10 Side Hip Raise NOTES 11 Squat X-Press NOTES 12 Plank To Chaturanga Run NOTES 13 Walking Push-Ups NOTES 14 Superman Banana NOTES 15 Lunge-Kickback-Curl-Press NOTES 16 Towel Hopping NOTES 17 Reach High & Under Push-Ups NOTES 18 Steam Engine NOTES 19 Dreya Roll NOTES R
0
1
Not in CLASSIC N1 K1
0
2
0
3
0
4
0
5
0
6
0
7
0
8
0
9
0
10
0
11
0
12
0
13
0
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
BONUS ROUND
20 Plank To Chaturanga Iso NOTES 21 The Halfback NOTES 22 Table Dip Leg Raise NOTES R
0
CORE SYNERGISTICS
Chest, Shoulders, & Triceps

WEEK DATE
01 Slow-Motion 3-in-1 Push-Ups NOTES 02 In & Out Shoulder Flys NOTES 03 Chairs Dips NOTES 04 Plange Push-Ups NOTES 05 Pike Presses NOTES 06 Side Tri-Rises NOTES 07 Floor Flys NOTES 08 Scarecrows NOTES 09 Overhead Tricep Extensions NOTES 10 Two-Twitch Speed Push-Ups NOTES 11 Y-Presses NOTES 12 Lying Tricep Extensions NOTES 13 Side-To-Side Push-Ups NOTES 14 Pour Flys NOTES 15 Side-Leaning Tricep Extensions NOTES 16 One-Arm Push-Ups NOTES 17 Weighted Circles NOTES 18 Throw the Bomb NOTES 19 Clap or Plyo Push-Ups NOTES 20 Slo-Mo Throws NOTES 21 Front-To Back Tricep Extensions NOTES 22 One-Arm Balance Push-Ups NOTES 23 Fly-Row Presses NOTES 24 Dumbbell Cross-Body Blows NOTES R W
0
5
Mon, Jul 15, '13 Reg Bon
0
6
0
7
0
10
Mon, Aug 19, '13 Reg Bon
0
12
Mon, Sep 02, '13 Reg Bon
0
Reg: Regular form. Bon: Bonus
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
RA
LA
RA
LA
RA
LA
RA
LA
RA
LA
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
CHEST, SHOULDERS, & TRICEPS
Back & Biceps

WEEK DATE
01 Wide Front Pull-Ups NOTES 02 Lawnmowers RA LA NOTES 03 Twenty-Ones NOTES 04 One-Arm Cross-Body Curls NOTES 05 Switch Grip Pull-Ups NOTES 06 Elbows-Out Lawnmowers NOTES 07 Standing Bicep Curls NOTES 08 One-Arm Concentration Curls NOTES 09 Corn Cob Pull-Ups NOTES 10 Reverse Grip Bent-Over Rows NOTES 11 Open Arm Curls NOTES 12 Static Arm Curls NOTES 13 Towel Pull-Ups NOTES 14 Congdon Locomotives NOTES 15 Crouching Cohen Curls NOTES 16 One-Arm Corkscrew Curls NOTES 17 Chin-Ups NOTES 18 Seated Bent-Over Back Flys NOTES 19 Curl-Up/Hammer Downs NOTES 20 Hammer Curls NOTES 21 Max Rep Pull-Ups NOTES 22 Superman NOTES 23 In-Out Hammer Curls NOTES 24 Strip-Set Curls R1 R2 R3 R4 NOTES W1 W2 W3 W4
0
5
Wed, Jul 17, '13 NC C
0
6
0
7
0
10
Wed, Aug 21, '13 NC C
0
12
Wed, Sep 04, '13 NC C
0
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
R RA LA W W
R RA LA W W
R RA LA W W
R RA LA W W
R RA LA W W
0 0
0 0
0 0
0 0
0 0
NC
NC
NC
NC
NC
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
NC
NC
NC
NC
NC
NC
NC
NC
NC
NC
NC
NC
NC
NC
NC
NC
NC
NC
NC
NC
R1 R2 R3 R4
W1 W2 W3 W4
R1 R2 R3 R4
W1 W2 W3 W4
R1 R2 R3 R4
W1 W2 W3 W4
R1 R2 R3 R4
W1 W2 W3 W4
BACK & BICEPS
Ab Ripper X
WEEK DAY DATE
In & Out Seated Bicycle Seated Crunchy Frog Crossed leg/Wide Leg Sit-Up Fifer Scissors Hip Rock 'N Raise Pulse-Up Roll-Up/V-Up Combo Oblique V-Up Leg Climb Mason Twist 0 0 0 0 0 0 0 0 0
1
Mon, Jun 17, 13
1 3
Wed, Jun 19, 13
5
Fri, Jun 21, 13
1
Mon, Jun 24, 13
2 3
Wed, Jun 26, 13
5
Fri, Jun 28, 13
1
Mon, Jul 01, 13
3 3
Wed, Jul 03, 13
5
Fri, Jul 05, 13
WEEK DAY DATE

In & Out Seated Bicycle Seated Crunchy Frog Crossed leg/Wide Leg Sit-Up Fifer Scissors Hip Rock 'N Raise Pulse-Up Roll-Up/V-Up Combo Oblique V-Up Leg Climb Mason Twist
1
Mon, Jul 15, 13
5 3
Wed, Jul 17, 13
5
Fri, Jul 19, 13
1
Mon, Jul 22, 13
6 3
Wed, Jul 24, 13
5
Fri, Jul 26, 13
1
Mon, Jul 29, 13
7 3
Wed, Jul 31, 13
5
Fri, Aug 02, 13
WEEK DAY DATE

In & Out Seated Bicycle Seated Crunchy Frog Crossed leg/Wide Leg Sit-Up Fifer Scissors Hip Rock 'N Raise Pulse-Up Roll-Up/V-Up Combo Oblique V-Up Leg Climb Mason Twist
1
Mon, Aug 12, 13
9 3
Wed, Aug 14, 13
5
Fri, Aug 16, 13
1
Mon, Aug 19, 13
10 3
Wed, Aug 21, 13
5
Fri, Aug 23, 13
1
Mon, Aug 26, 13
11 3
Wed, Aug 28, 13
5
Fri, Aug 30, 13
1
Mon, Sep 02, 13
12 3
Wed, Sep 04, 13
5
Fri, Sep 06, 13
Ab Ripper X
WEEK
1
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
3
0 0 0 0 0 0 0 0 0 0 0 0
CHEST & BACK

01 02 03 04 05 06 07 08 09 10 11 12 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 Lawnmovers Dive-Bomber Push-Ups Back Flys
SHOULDERS & ARMS

01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 Alternating Shoulder Presses In & Out Bicep Curls Two-Arm Tricep Kickbacks Deep Swimmer's Presses Full Supination Concentration Curls Chair Dips Upright Rows Static Arm Curls Flip-Grip Twist Tricep Kickbacks Seated Two-Angle Shoulder Flys Crouching Cohen Curls Lying-Down Tricep Extensions In & Out Strait Arm Shoulder Flys Congdon Curls Side Tri-Rises 0 1 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 3 0 0 0 0 0 0 0 0 0 0 0 0 0
LEGS & BACK

01 02 03 04 05 06 07 08 09 Balance Lunge Calf Raise Squat Reverse Grip Chin-Ups Super Skater Wall Squat (sec) Wide Front Pull-Ups Step Back Lunge Alternating Side Lunge Closed Grip Overhand Pull-Ups 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
10 11 12 13 14 15 16 17 18 19
Single Leg Wall Squat (sec) Deadlift Squat Switch Grip Pull-Ups Three-Way Lunge Sneaky Lunge Chair Salutations (sec) Toe-Roll Iso Lunge Groucho Walk Calf Raises 80/20 Cyber-Speed Squat
0 0 0 0 0 #DIV/0! 0 0 0 0
0 0 0 0 0 #DIV/0! 0 0 0 0
0 0 0 0 0 #DIV/0! 0 0 0 0 WK 4 DAY 2 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
CORE SYNERGISTICS
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 Stack Foot/Stagger Hands Push-Ups Banana Rolls Leaning Crescent Lunges Squat Run Sphinx Push-Ups Bow To Boat Low Lateral Skaters Lunge & Reach Prison Cell Push-Ups Side Hip Raise Squat X-Press Plank To Chaturanga Run Walking Push-Ups Superman Banana Lunge-Kickback-Curl-Press Towel Hopping Reach High & Under Push-Ups Steam Engine Dreya Roll Plank To Chaturanga Iso The Halfback Table Dip Leg Raise
CORE SYNERGISTICS (LEAN)

01 02 03 04 05 06 07 08 09 10 11 12 Stack Foot/Stagger Hands Push-Ups Banana Rolls Leaning Crescent Lunges Squat Run Sphinx Push-Ups Bow To Boat Low Lateral Skaters Lunge & Reach Prison Cell Push-Ups Side Hip Raise Squat X-Press Plank To Chaturanga Run 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
13 14 15 16 17 18 19 20 21 22
Walking Push-Ups Superman Banana Lunge-Kickback-Curl-Press Towel Hopping Reach High & Under Push-Ups Steam Engine Dreya Roll Plank To Chaturanga Iso The Halfback Table Dip Leg Raise
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

01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 Slow-Motion 3-in-1 Push-Ups In & Out Shoulder Flys Chairs Dips Plange Push-Ups Pike Presses Side Tri-Rises Floor Flys Scarecrows Overhead Tricep Extensions Two-Twitch Speed Push-Ups Y-Presses Lying Tricep Extensions Side-To-Side Push-Ups Pour Flys Side-Leaning Tricep Extensions One-Arm Push-Ups Weighted Circles Throw the Bomb Clap or Plyo Push-Ups Slo-Mo Throws Front-To Back Tricep Extensions One-Arm Balance Push-Ups Fly-Row Presses Dumbbell Cross-Body Blows
BACK & BICEPS

01 02 03 04 05 06 07 08 09 10 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
11 12 13 14 15 16 17 18 19 20 21 22 23 24
Open 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
9
0 0 0 0 0 0 0 0 0 0 0 0
10
11
0 0 0 0 0 0 0 0 0 0 0 0
0 4 0 0 0 #DIV/0! 0 0 0 0 0 0 0 0 0
0 5 0 0 0 #DIV/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 #DIV/0! 0 0 0 0 WK 4 DAY 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 0 0 0 #DIV/0! 0 0 0 0
0 0 0 0 0 #DIV/0! 0 0 0 0
0 0 0 0 0 #DIV/0! 0 0 0 0 WK 8 DAY 2 WK 8 DAY 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 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 #DIV/0! 0 0 0 0
0 0 0 0 0 #DIV/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 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 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
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 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 0 0 0 0 0 0
12
13
13
TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE
TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE
0 0 0 0 0 0 0 0 0
TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE
0 0 0 0 0 #DIV/0! 0 0 0 0
TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE
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
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
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
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
Chest & Back

1
Reps (or reps x weight)
WEEK ->
0
& Back
Show/Hide 01 Show/Hide 02 Show/Hide 03 Show/Hide 04 Show/Hide 05 Show/Hide 06 Show/Hide 07 Show/Hide 08 Show/Hide 09 Show/Hide 10 Show/Hide 11
11
Show/Hide 12
Shoulders & Arms

4 3 2 1
WEEK ->
0
WEEK ->
0
& Arms
Show/Hide 01 Show/Hide 02 Show/Hide 03 Show/Hide 04 Show/Hide 05 Show/Hide 06 Show/Hide 07 Show/Hide 08 Show/Hide 09 Show/Hide 10 Show/Hide 11 Show/Hide 12 Show/Hide 13 Show/Hide 14
11
Show/Hide 15
Show/Hide 14
11
Show/Hide 15
Legs & Back

1
WEEK 3->
WEEK 3->
ck
10
11
12
Show/Hide 14 Show/Hide 15 Show/Hide 16
10
11
12
Show/Hide 17 Show/Hide 18 Show/Hide 19
Core Synergistics
1

1 1 1 1 0 0 0 0
WEEK ->
0
gistics
Show/Hide 14 Show/Hide 15 Show/Hide 16 Show/Hide 17 Show/Hide 18 Show/Hide 19 Show/Hide 20 Show/Hide 21
13
13
Show/Hide 22
Core Synergistics (LEAN)

1
WEEK4 ->
istics (LEAN)
Show/Hide 11 Show/Hide 12 Show/Hide 13 Show/Hide 14 Show/Hide 15 Show/Hide 16 Show/Hide 17 Show/Hide 18
10
11
12
13
Show/Hide 19 Show/Hide 20 Show/Hide 21 Show/Hide 22
Chest, Shoulders, & Triceps
WEEK ->
, & Triceps
10
12
Show/Hide 24
Back & Biceps

1
WEEK ->
Biceps
Show/Hide 14 Show/Hide 15 Show/Hide 16 Show/Hide 17 Show/Hide 18 Show/Hide 19
10
12
Show/Hide 20 Show/Hide 21 Show/Hide 22 Show/Hide 23 Show/Hide 24
Nutrition Phases and Levels

Nutritional Proportions
PHASE
PHASE 1
FAT SHREDDER
GOAL
Strengthen muscle and shed excess body fat Maintain Phase 1 changes with additional energy for midstream performance Support peak physical performance and satisfaction over the long term
PHASE 2 ENERGY BOOSTER PHASE 3 ENDURANCE MAXIMIZER
Daily Nutrition and Calorie Needs Calculation:

Body Weight YOU ARE AT NUTRITION LEVEL: Resting Metabolic Rate (RMR): Daily Activity Burn Calories (DAB): Daily Energy Amount (EA):
Level III
Energy Amount 1800-2399 2400-2999 3000 and Above
Nutrition Level
Level I Level II Level III
nd Levels
PROTEIN CARBS FAT
50% 40% 20%
30% 40% 60%
20% 20% 20%
240.0 <- Enter your starting weight in lb here 2400 480
3,480
Caloric Needs 1800 calories/day 2400 calories/day 3000 calories/day
Your Nutrition Level: PHASE 1

PROTEINS DAIRY FRUITS VEGETABLES FATS CARBS SNACKS CONDIMENTS
Level III PHASE 2 8 2 2 3 1 3 4 3
9 4 2 4 1 1 4 2
Convert ounces to grams
Weight converter
Enter Amount in Ounces:
Portion Approach Food List

FATS
1 tbsp = 120 calories = 1 serving
avocado (3 oz) Olive oil canola oil
PROTEINS
3 oz. chicken or turkey breast 6 egg whites 3 oz. fish or shellfish 3 oz. fat free ham slices 3 oz. pork tenderloin 1/3 cup protein powder 3 oz. red meat, lean
100 calories per serving
CARBS, GRAINS, LEGUMES, POTATOES

1 1 1 1 2 medium whole wheat bagel cup baked beans cup beans (black, kidney, etc) 2.5 oz. bran muffin slices bread (whole wheat, rye, pumpernickel)
1 medium whole wheat bagel 1 cup baked beans 1 cup beans (black, kidney, etc) 1 2.5 oz. bran muffin 2 slices bread (whole wheat, rye, pumpernickel) 1 cup whole grain cereal 1 cup couscous 12 crackers 2 english muffins 1 cup hummus 1 cup lentils 1 cup oatmeal
DAIRY PRODUCTS
1.5 oz. low fat cheese 1 oz. 1% cottage cheese 1.5 oz. feta cheese 1.5 oz. semisoft goat cheese 1.5 oz. part skim mozzarella
FRUITS
100 calories per serving 1 medium apple 1 cup apricots 1 medium banana 1/4 medium cantaloupe 1 cup cherries 1 oz. dried fruit 6 oz. fresh squeezed juice 1 medium grapefruit 1 cup grapes 1 cup kiwi
VEGETABLES
Asparagus Beets Bok Choy Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Celery Collard Greens Cucumber Eggplant Kale
50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens
CONDIMENTS
Lowfat sauces and marinades, fat free dressings, m
Lowfat sauces and marinades, fat free dressings, m
SNACKS
SINGLE: 1 oz. lowfat cheese 8 oz. 1% cottage cheese 1 oz. dried fruit 1 frozen fruit bar 8 oz. fruit sorbet 12 mini rice cakes 4 oz. nonfat frozen yogurt 1/2 Protein Bar 1 tbsp peanut butter w/celery sticks 2 oz. soy nuts 1.5 oz. string cheese 1 oz. turkey jerky 8 oz. nonfat plain yogurt
Single Serving Snack = 100 calories Double Serving Snack = 200 calories
PHASE 3
4 1 3 4 1 5 4 4
nt in Ounces:
100
Result in Grams:
2835
ach Food List
Olives (4 oz) flaxseed oil
1 5 3 3 2 1 1
soy burger soy slices oz. tofu oz. tuna slices turkey bacon veggie burger veggie dog
ckel)
3 1 1 1 1 1
3.6 oz. pancakes cup pasta or noodles large whole wheat pita potato (2x43/4) cup quinoa cup lowfat refried beans
3 1 1 1 1 1 1 1 3 1 2 1
3.6 oz. pancakes cup pasta or noodles large whole wheat pita potato (2x43/4) cup quinoa cup lowfat refried beans cup brown or wild rice medium sweet potato corn tortillas large whole wheat tortilla whole wheat waffles cup wheat berries
3 8 1 8 8
oz. oz. oz. oz. oz.
parmesan cheese skim milk soy cheese soy milk nonfat plain yogurt
1/3 medium mango 1 medium nectarine 1 large orange 1/2 papaya 1 medium peach 1 medium pear 1 cup raspberries, blueberries, or blackberries 2 cups sliced strawberries 1 medium tangerine 1 cup watermelon
Lettuce Mushrooms Peas Peppers Spinach Sprouts Squash String Beans Tomatoes V8 Juice, low sodium Vegetable soup
s, fat free dressings, mustard, honey, pure fruit jams
s, fat free dressings, mustard, honey, pure fruit jams
DOUBLE 12 oz. 1% cottage cheese 1 oz. nuts (almonds, cashews, pecans, pistachios) 12-16 oz. Recovery drink 1 Protein Bar 4 oz. soy nuts 3 oz. string cheese 2 oz. turkey jerky
WEEK 1
CALORIES
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Date Mon, Jun 17, '13 Tue, Jun 18, '13 Wed, Jun 19, '13 Thu, Jun 20, '13 Fri, Jun 21, '13 Sat, Jun 22, '13 Sun, Jun 23, '13 Mon, Jun 24, '13 Tue, Jun 25, '13 Wed, Jun 26, '13 Thu, Jun 27, '13 Fri, Jun 28, '13 Sat, Jun 29, '13 Sun, Jun 30, '13 Mon, Jul 01, '13 Tue, Jul 02, '13 Wed, Jul 03, '13 Thu, Jul 04, '13 Fri, Jul 05, '13 Sat, Jul 06, '13 Sun, Jul 07, '13 Mon, Jul 08, '13 Tue, Jul 09, '13 Wed, Jul 10, '13 Thu, Jul 11, '13 Fri, Jul 12, '13 Sat, Jul 13, '13 Sun, Jul 14, '13 Mon, Jul 15, '13 Tue, Jul 16, '13 Wed, Jul 17, '13 Thu, Jul 18, '13 Fri, Jul 19, '13 Sat, Jul 20, '13 Sun, Jul 21, '13 Mon, Jul 22, '13 Tue, Jul 23, '13 Wed, Jul 24, '13 Thu, Jul 25, '13 Fri, Jul 26, '13 Sat, Jul 27, '13 Sun, Jul 28, '13 Mon, Jul 29, '13
Total Calories 2330 2650 2120 2750 1950 2950 2400 0 0 0 0 0 0 0 1500 1500 1500 1500 1500 1500 1500 2000 2000 2000 2000 2000 2000 2000 2500 2500 2500 2500 2500 2500 2500 3000 3000 3000 3000 3000 3000 3000 1500
3500
3000
2500
2000
1500
1000
500
17
-Ju
n13
WEEK 7
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
Tue, Jul 30, '13 Wed, Jul 31, '13 Thu, Aug 01, '13 Fri, Aug 02, '13 Sat, Aug 03, '13 Sun, Aug 04, '13 Mon, Aug 05, '13 Tue, Aug 06, '13 Wed, Aug 07, '13 Thu, Aug 08, '13 Fri, Aug 09, '13 Sat, Aug 10, '13 Sun, Aug 11, '13 Mon, Aug 12, '13 Tue, Aug 13, '13 Wed, Aug 14, '13 Thu, Aug 15, '13 Fri, Aug 16, '13 Sat, Aug 17, '13 Sun, Aug 18, '13 Mon, Aug 19, '13 Tue, Aug 20, '13 Wed, Aug 21, '13 Thu, Aug 22, '13 Fri, Aug 23, '13 Sat, Aug 24, '13 Sun, Aug 25, '13 Mon, Aug 26, '13 Tue, Aug 27, '13 Wed, Aug 28, '13 Thu, Aug 29, '13 Fri, Aug 30, '13 Sat, Aug 31, '13 Sun, Sep 01, '13 Mon, Sep 02, '13 Tue, Sep 03, '13 Wed, Sep 04, '13 Thu, Sep 05, '13 Fri, Sep 06, '13 Sat, Sep 07, '13 Sun, Sep 08, '13 Mon, Sep 09, '13 Tue, Sep 10, '13 Wed, Sep 11, '13 Thu, Sep 12, '13 Fri, Sep 13, '13 Sat, Sep 14, '13 Sun, Sep 15, '13
1500 1500 1500 1500 1500 1500 0 0 0 0 0 0 0 2500 2500 2500 2500 2500 2500 2500 3000 3000 3000 3000 3000 3000 3000 1500 1500 1500 1500 1500 1500 1500 2000 2000 2000 2000 2000 2000 2000 2000 2000 2000 2000 2000 2000 2000
17 -J u l -1 3
Total Calories
DATE
17 -A ug -1 3
Bfast
Mon, Jun 17, '13 Protein Carbs Veg Protein Condiment Dairy Carbs Veg Protein Condiment Dairy Carbs Veg Protein Condiment Dairy Carbs Veg Protein Condiment Dairy Carbs Veg Protein Condiment Dairy Carbs Veg Protein Condiment Dairy Carbs Veg Protein Condiment
Snack
Snack None None None None Snack None None None None Snack None None None None Snack None None Protein Protein Snack None None None None Snack None Protein Protein None Snack Condiment None None None
Lunch
Carbs Fats Protein Protein Fruit Carbs Fats Protein Protein Fruit Carbs Fats Protein Protein Fruit Carbs Fats Protein Protein Fruit Carbs Fats None None Fruit Carbs Fats Protein Protein Fruit Carbs Fats Protein Protein Fruit
Snack
Fruit Dairy Snack None None Fruit Dairy Snack None None Fruit Dairy Snack None None Fruit Dairy Snack Protein Protein Fruit Dairy Snack None None Fruit Dairy Snack None None Fruit Dairy Snack None None
Dinner
Protein Protein Protein Protein Condiment Protein Protein Protein Carbs Condiment Fats Protein Dairy None None Protein Protein Protein Protein Condiment Protein Protein None None Condiment Protein Protein Protein Protein Condiment Protein Protein Protein Protein Condiment
Add Portion Mon, Jun 17, '13 Tue, Jun 18, '13
Add Portion Tue, Jun 18, '13 Wed, Jun 19, '13
Add Portion Wed, Jun 19, '13 Thu, Jun 20, '13
Add Portion Thu, Jun 20, '13 Fri, Jun 21, '13
Add Portion Fri, Jun 21, '13 Sat, Jun 22, '13
Add Portion Sat, Jun 22, '13 Sun, Jun 23, '13
Add Portion Sun, Jun 23, '13
DAILY TOTALS
Snack
Snack Dairy Dairy None None Snack Dairy Dairy Protein Protein Snack Dairy None None PROTEIN 8 9 800 DAIRY 3 4 360 FRUITS 2 2 200 VEGGIES 1 4 50 2330 8 9 800 4 4 480 2 2 200 1 4 50 2650 4 9 400 4 4 480 2 2 200 1 4 50 2120 Snack Dairy Dairy None None Snack Dairy Dairy None None Snack Dairy Dairy Carbs Carbs Snack Dairy Dairy None None 11 9 1100 4 4 480 2 2 200 1 4 50 2750 3 9 300 4 4 480 2 2 200 1 4 50 1950 9 9 900 4 4 480 2 2 200 1 4 50 2950 7 9 700 4 4 480 2 2 200 1 4 50 2400 1 1 120 2 1 400 3 4 300 1 1 120 4 1 800 3 4 300 1 1 120 2 1 400 3 4 300 1 1 120 2 1 400 3 4 300 2 1 240 2 1 400 3 4 300 1 1 120 3 1 600 3 4 300 FATS 1 1 120 CARBS 2 1 400 SNACKS 3 4 300
COND. 2 2 100
ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES
2 2 100
1 2 50
2 2 100
2 2 100
2 2 100
3 2 150
Bfast
Mon, Jun 24, '13 None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None
Snack
None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None
Lunch
Snack
Dinner
Add Portion Mon, Jun 24, '13 Tue, Jun 25, '13
Add Portion Tue, Jun 25, '13 Wed, Jun 26, '13
Add Portion Wed, Jun 26, '13 Thu, Jun 27, '13
Add Portion Thu, Jun 27, '13 Fri, Jun 28, '13
Add Portion Fri, Jun 28, '13 Sat, Jun 29, '13
Add Portion Sat, Jun 29, '13 Sun, Jun 30, '13
Add Portion Sun, Jun 30, '13
DAILY TOTALS
Snack
None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None PROTEIN 0 9 0 DAIRY 0 4 0 FRUITS VEGGIES 0 0 2 4 0 0 0 0 9 0 0 4 0 0 2 0 0 4 0 0 0 9 0 0 4 0 0 2 0 0 4 0 0 0 9 0 0 4 0 0 2 0 0 4 0 0 0 9 0 0 4 0 0 2 0 0 4 0 0 0 9 0 0 4 0 0 2 0 0 4 0 0 0 9 0 0 4 0 0 2 0 0 4 0 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 FATS 0 1 0 CARBS 0 1 0 SNACKS 0 4 0
COND. 0 2 0
0 2 0
0 2 0
0 2 0
0 2 0
0 2 0
0 2 0
Bfast
Mon, Jul 01, '13 Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein
Snack
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein
Lunch
Snack
Dinner
Add Portion Mon, Jul 01, '13 Tue, Jul 02, '13
Add Portion Tue, Jul 02, '13 Wed, Jul 03, '13
Add Portion Wed, Jul 03, '13 Thu, Jul 04, '13
Add Portion Thu, Jul 04, '13 Fri, Jul 05, '13
Add Portion Fri, Jul 05, '13 Sat, Jul 06, '13
Add Portion Sat, Jul 06, '13 Sun, Jul 07, '13
Add Portion Sun, Jul 07, '13
DAILY TOTALS
Snack
COND. 0 2 0
0 2 0
0 2 0
0 2 0
0 2 0
0 2 0
0 2 0
Bfast
Snack
Lunch
Snack
Dinner
DAILY TOTALS
Snack
COND. 0 2 0
0 2 0
0 2 0
0 2 0
0 2 0
0 2 0
0 2 0
Bfast
Snack
Lunch
Snack
Dinner
DAILY TOTALS
Snack
COND. 0 3 0
0 3 0
0 3 0
0 3 0
0 3 0
0 3 0
0 3 0
Bfast
Snack
Lunch
Snack
Dinner
DAILY TOTALS
Snack
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein PROTEIN 30 8 3000 DAIRY 0 2 0 FRUITS VEGGIES 0 0 2 3 0 0 3000 30 8 3000 0 2 0 0 2 0 0 3 0 3000 30 8 3000 0 2 0 0 2 0 0 3 0 3000 30 8 3000 0 2 0 0 2 0 0 3 0 3000 30 8 3000 0 2 0 0 2 0 0 3 0 3000 30 8 3000 0 2 0 0 2 0 0 3 0 3000 30 8 3000 0 2 0 0 2 0 0 3 0 3000 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 FATS 0 1 0 CARBS 0 3 0 SNACKS 0 4 0
COND. 0 3 0
0 3 0
0 3 0
0 3 0
0 3 0
0 3 0
0 3 0
Bfast
Snack
Lunch
Snack
Dinner
Add Portion Wed, Jul 31, '13 Thu, Aug 01, '13
Add Portion Thu, Aug 01, '13 Fri, Aug 02, '13
Add Portion Fri, Aug 02, '13 Sat, Aug 03, '13
Add Portion Sat, Aug 03, '13 Sun, Aug 04, '13
Add Portion Sun, Aug 04, '13
DAILY TOTALS
Snack
COND. 0 3 0
0 3 0
0 3 0
0 3 0
0 3 0
0 3 0
0 3 0
Bfast
Mon, Aug 05, '13
Snack
Lunch
Snack
Dinner
Add Portion Mon, Aug 05, '13 Tue, Aug 06, '13
Add Portion Tue, Aug 06, '13 Wed, Aug 07, '13
Add Portion Wed, Aug 07, '13 Thu, Aug 08, '13
DAILY TOTALS
Snack
PROTEIN 0 8 0 DAIRY 0 2 0 FRUITS VEGGIES 0 0 2 3 0 0 0 0 8 0 0 2 0 0 2 0 0 3 0 0 0 8 0 0 2 0 0 2 0 0 3 0 0 0 8 0 0 2 0 0 2 0 0 3 0 0 0 8 0 0 2 0 0 2 0 0 3 0 0 0 8 0 0 2 0 0 2 0 0 3 0 0 0 8 0 0 2 0 0 2 0 0 3 0 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 FATS 0 1 0 CARBS 0 3 0 SNACKS 0 4 0
COND. 0 3 0
0 3 0
0 3 0
0 3 0
0 3 0
0 3 0
0 3 0
Bfast
Mon, Aug 12, '13 Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein
Snack
Lunch
Snack
Dinner
DAILY TOTALS
Snack
COND. 0 4 0
0 4 0
0 4 0
0 4 0
0 4 0
0 4 0
0 4 0
Bfast
Snack
Lunch
Snack
Dinner
DAILY TOTALS
Snack
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein PROTEIN 30 4 3000 DAIRY 0 1 0 FRUITS VEGGIES 0 0 3 4 0 0 3000 30 4 3000 0 1 0 0 3 0 0 4 0 3000 30 4 3000 0 1 0 0 3 0 0 4 0 3000 30 4 3000 0 1 0 0 3 0 0 4 0 3000 30 4 3000 0 1 0 0 3 0 0 4 0 3000 30 4 3000 0 1 0 0 3 0 0 4 0 3000 30 4 3000 0 1 0 0 3 0 0 4 0 3000 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 FATS 0 1 0 CARBS 0 5 0 SNACKS 0 4 0
COND. 0 4 0
0 4 0
0 4 0
0 4 0
0 4 0
0 4 0
0 4 0
Bfast
Snack
Lunch
Snack
Dinner
Add Portion Sat, Aug 31, '13 Sun, Sep 01, '13
Add Portion Sun, Sep 01, '13
DAILY TOTALS
Snack
COND. 0 4 0
0 4 0
0 4 0
0 4 0
0 4 0
0 4 0
0 4 0
Bfast
Mon, Sep 02, '13 Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein
Snack
Lunch
Snack
Dinner
Add Portion Mon, Sep 02, '13 Tue, Sep 03, '13
Add Portion Tue, Sep 03, '13 Wed, Sep 04, '13
Add Portion Wed, Sep 04, '13 Thu, Sep 05, '13
Add Portion Thu, Sep 05, '13 Fri, Sep 06, '13
Add Portion Fri, Sep 06, '13 Sat, Sep 07, '13
Add Portion Sat, Sep 07, '13 Sun, Sep 08, '13
DAILY TOTALS
Snack
COND. 0 4 0
0 4 0
0 4 0
0 4 0
0 4 0
0 4 0
0 4 0
Bfast
Mon, Sep 09, '13 Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein
Snack
Lunch
Snack
Dinner
Add Portion Mon, Sep 09, '13 Tue, Sep 10, '13
Add Portion Tue, Sep 10, '13 Wed, Sep 11, '13
Add Portion Wed, Sep 11, '13 Thu, Sep 12, '13
Add Portion Thu, Sep 12, '13 Fri, Sep 13, '13
Add Portion Fri, Sep 13, '13 Sat, Sep 14, '13
Add Portion Sat, Sep 14, '13 Sun, Sep 15, '13
DAILY TOTALS
Snack
COND. 0 4 0
0 4 0
0 4 0
0 4 0
0 4 0
0 4 0
0 4 0
WEEK DATE
01 Standard Push-Ups
R1 R2
1
R1 R2 C1 C2 NC1 NC2 R1 R2 C1 C2 NC1 NC2 R1 R2 C1 C2 NC1 NC2 R1 R2 W W R1 R2 R1 R2 W W R1 R2 R1 R2 W W R1 R2
2
3
9
11
NC1 NC2
C1 C2
03 Military Push-Ups
R1 R2
NC1 NC2
C1 C2
05 Wide Fly Push-Ups
R1 R2
NC1 NC2
C1 C2
07 Decline Push-Ups
R1 R2
08 Heavy Pants
R1 R2
W W
09 Diamond Push-Ups
R1 R2
10 Lawnmovers
R1 R2
W W
11 Dive-Bomber Push-Ups
R1 R2
12 Back Flys
R1 R2
W W
CHEST & BACK
WEEK DATE
01 Alternating Shoulder Presses R1 R2 02 In & Out Bicep Curls R1 R2 03 Two-Arm Tricep Kickbacks R1 R2 04 Deep Swimmer's Presses R1 R2 05 Full Supination Concentration Curls R1 R2 06 Chair Dips R1 R2 07 Upright Rows R1 R2 08 Static Arm Curls R1 R2 09 Flip-Grip Twist Tricep Kickbacks R1 R2 10 Seated Two-Angle Shoulder Flys R1 R2 11 Crouching Cohen Curls R1 R2 12 Lying-Down Tricep Extensions R1 R2
1
W W W W W W W W W W R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 W W W W W W W W W W W W R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 R1 R2
2
3
9
11
W W W W W W W W W W
W W W W W W W W W W W W
BONUS ROUND
13 In & Out Strait Arm Shoulder Flys R1 R2 14 Congdon Curls R1 R2 15 Side Tri-Rises LA LA W W W W RA RA R1 R2 R1 R2 LA LA W W W W RA RA R1 R2 R1 R2 LA LA W W W W RA RA R1 R2 R1 R2 LA LA W W W W RA RA R1 R2 R1 R2 LA LA W W W W RA RA
SHOULDERS & ARMS
WEEK DATE
01 Balance Lunge RL
1
LL RL
2
LL RL
3
LL RL
5
LL RL
6
LL
02 Calf Raise Squat
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
04 Super Skater
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
05 Wall Squat (sec)
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
07 Step Back Lunge
RL LL
W W
RL LL
W W
RL LL
W W
RL LL
W W
RL LL
W W
08 Alternating Side Lunge
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
10 Single Leg Wall Squat (sec)
11 Deadlift Squat
LL
RL
LL
RL
RL
LL
RL
LL
RL
LL
12 Switch Grip Pull-Ups
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
13 Three-Way Lunge
RL
LL
RL1
LL
RL1
LL
RL1
LL
RL1
LL
14 Sneaky Lunge
15 Chair Salutations (sec)
R1 R2
R1 R2
R1 R2
R1 R2
R1 R2
16 Toe-Roll Iso Lunge
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
17 Groucho Walk
18 Calf Raises
19 80/20 Cyber-Speed Squat
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
LEGS & BACK
WEEK DATE
01 Balance Lunge RL
7
LL RL
9
LL RL
10
LL RL
11
LL RL
12
LL
02 Calf Raise Squat
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
04 Super Skater
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
05 Wall Squat (sec)
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
07 Step Back Lunge
RL LL
W W
RL LL
W W
RL LL
W W
RL LL
W W
RL LL
W W
08 Alternating Side Lunge
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
10 Single Leg Wall Squat (sec)
11 Deadlift Squat
LL
RL
LL
RL
RL
LL
RL
LL
RL
LL
12 Switch Grip Pull-Ups
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
13 Three-Way Lunge
RL
LL
RL1
LL
RL1
LL
RL1
LL
RL1
LL
14 Sneaky Lunge
15 Chair Salutations (sec)
R1 R2
R1 R2
R1 R2
R1 R2
R1 R2
16 Toe-Roll Iso Lunge
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
17 Groucho Walk
18 Calf Raises
19 80/20 Cyber-Speed Squat
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
LEGS & BACK
WEEK DATE
01 Stack Foot/Stagger Hands Push-Ups 02 Banana Rolls 03 Leaning Crescent Lunges 04 Squat Run 05 Sphinx Push-Ups 06 Bow To Boat 07 Low Lateral Skaters 08 Lunge & Reach 09 Prison Cell Push-Ups 10 Side Hip Raise 11 Squat X-Press 12 Plank To Chaturanga Run 13 Walking Push-Ups 14 Superman Banana 15 Lunge-Kickback-Curl-Press 16 Towel Hopping 17 Reach High & Under Push-Ups 18 Steam Engine 19 Dreya Roll R R R R R R R R R RL R P R R R R R R R
1
R R W W R R R R W W R R R LL W C RL R P R R W R R R R R
2
R R W W R R R R W W R R R LL W C R R P R R W R R R R R
3
R R W W R R R R W W R R R W W C R R P R R W R R R R R
4
R R W W R R R R W W R R R W W C RL R P R R W R R R R R
5
6
7
8
R R W W R R R R W W R R R W W C RL R P R R W R R R R R
9
10
11
12
W W
W W
W W C
BONUS ROUND
20 Plank To Chaturanga Iso 21 The Halfback 22 Table Dip Leg Raise R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R
CORE SYNERGISTICS
CORE SYNERGISTICS
WEEK DATE
01 Stack Foot/Stagger Hands Push-Ups 02 Banana Rolls 03 Leaning Crescent Lunges 04 Squat Run 05 Sphinx Push-Ups 06 Bow To Boat 07 Low Lateral Skaters 08 Lunge & Reach 09 Prison Cell Push-Ups 10 Side Hip Raise 11 Squat X-Press 12 Plank To Chaturanga Run 13 Walking Push-Ups 14 Superman Banana 15 Lunge-Kickback-Curl-Press 16 Towel Hopping 17 Reach High & Under Push-Ups 18 Steam Engine 19 Dreya Roll R R R R R R R R R RL R P R R R R R R R
4
4
8
W W
W W
W W C
BONUS ROUND
20 Plank To Chaturanga Iso 21 The Halfback 22 Table Dip Leg Raise R R R R R R R R R R R R
CORE SYNERGISTICS
WEEK DATE
01 Slow-Motion 3-in-1 Push-Ups 02 In & Out Shoulder Flys 03 Chairs Dips 04 Plange Push-Ups 05 Pike Presses 06 Side Tri-Rises 07 Floor Flys 08 Scarecrows 09 Overhead Tricep Extensions 10 Two-Twitch Speed Push-Ups 11 Y-Presses 12 Lying Tricep Extensions 13 Side-To-Side Push-Ups 14 Pour Flys 15 Side-Leaning Tricep Extensions R R R R R RA R R R R R R R R RA LA R R RA LA R RA LA 21 Front-To Back Tricep Extensions RA LA R R R
5
R W R R R R LA RA R W W R R R W W R R R W W W R RA LA R W W W R RA LA R W W W W RA LA RA LA R W W R R
6
7
R W R R R R LA RA R W W R R W W R R R W W W R RA LA R W W W R RA LA R W W W W RA LA RA LA R W W R R
10
12
LA
W W
W W
W W W
16 One-Arm Push-Ups 17 Weighted Circles 18 Throw the Bomb
W W W
19 Clap or Plyo Push-Ups 20 Slo-Mo Throws
W W W W
22 One-Arm Balance Push-Ups 23 Fly-Row Presses 24 Dumbbell Cross-Body Blows
W W
WEEK DATE
01 Wide Front Pull-Ups 02 Lawnmowers NC RA LA 03 Twenty-Ones 04 One-Arm Cross-Body Curls R RA LA NC RA LA R RA LA 09 Corn Cob Pull-Ups 10 Reverse Grip Bent-Over Rows 11 Open Arm Curls 12 Static Arm Curls 13 Towel Pull-Ups 14 Congdon Locomotives 15 Crouching Cohen Curls 16 One-Arm Corkscrew Curls 17 Chin-Ups 18 Seated Bent-Over Back Flys 19 Curl-Up/Hammer Downs 20 Hammer Curls 21 Max Rep Pull-Ups 22 Superman 23 In-Out Hammer Curls 24 Strip-Set Curls NC R R R NC R R R NC R R R NC R R R1 R2 R3 R4
5
C W W NC RA LA R W W C W W W W W C W W W C W W W C W W W C RA LA NC RA LA R RA LA NC R R R NC R R R NC R R R NC R W W1 W2 W3 W4 R R1 R2 R3 R4
6
7
10
12
C W W
W W C W W W W W C W W W C W W W C W W W C
05 Switch Grip Pull-Ups 06 Elbows-Out Lawnmowers
07 Standing Bicep Curls 08 One-Arm Concentration Curls
W W1 W2 W3 W4
BACK & BICEPS
Ab Ripper X
WEEK DAY DATE
In & Out Seated Bicycle Seated Crunchy Frog Crossed leg/Wide Leg Sit-Up Fifer Scissors Hip Rock 'N Raise Pulse-Up Roll-Up/V-Up Combo Oblique V-Up Leg Climb Mason Twist TOTAL
Ab Ripper X
WEEK DAY DATE
In & Out
Seated Bicycle Seated Crunchy Frog Crossed leg/Wide Leg Sit-Up Fifer Scissors Hip Rock 'N Raise Pulse-Up Roll-Up/V-Up Combo Oblique V-Up Leg Climb Mason Twist TOTAL

P 90 Xcel

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WORKOUTS

www.TeamBeachbody.com www.P90X.com www.Beachbody.com

SHEETS FOR PRINT

TeamBeachbody.com www.P90X.com w.Beachbody.com

Beachbody's extreme home fitness program P90X.

you want to start over.

in the white box is the average between the two repeats

htLossCalculator_v4 spreadsheet. http://maggiewang.com/

on for Microsoft Excel 2003 and 2007.

all the schedules update automatically

Record your stats and goals

35.0 71.0 240.0 35.0% 156.0 84.0 2.3 33.5

170.0 25.0% 24.9

4.0 18.0% 188.1 26.2 51.9

yrs inch lb <- ARE YOU SURE? lb lb sq meters

OPTION 1, Reading from scale:

OPTION 2, The U.S. Navy Circumference Method:

Male 20.19% Target ranges. Men: 10-18%, Women: 18-25%

Your Body Fat content:

OPTION 3, The 3-Site Method:

Your Body Fat content:

OPTION 4, The 7-site Method:

Subscapula Abdomen You selected: Male 0.53%

Your Body Fat content:

P90X Fit Test

FAIL FAIL FAIL FAIL

TARGET HEART RATE CALCULATOR

FAIL FAIL FAIL FAIL

185.5 111 121 139 158 176

12-Aug-13 19-Aug-13 26-Aug-13

ut Schedule & Performance

ED for safety but no password is required for unprotecting

Water Content (%)

Bone Density (%)

Max Heart Rate

Average Heart Rate

Exercise Time (min)

Time in Zone (min)

Time in Zone (%)

Unprotect the sheet before using the "Reschedule" Feature

Reschedule Selected Workout

Chest & Back

02 Wide Front Pull-Ups

04 Reverse Grip Chin-Ups

05 Wide Fly Push-Ups

06 Closed Grip Overhand Pull-Ups

CHEST & BACK

Tuesday, June 25, 2013 NOT YET

Tuesday, July 16, 2013 COMPLETED? NOTES NOT YET

Tuesday, July 23, 2013 NOT YET

Tuesday, August 13, 2013 COMPLETED? NOTES NOT YET

Tuesday, August 20, 2013 NOT YET

Tuesday, July 30, 2013 NOT YET

Tuesday, August 27, 2013 NOT YET

Tuesday, September 03, 2013 NOT YET

Not Done in CLASSIC NOT YET

Not Done in CLASSIC COMPLETED? NOTES NOT YET

Not Done in CLASSIC NOT YET

Not Done in CLASSIC COMPLETED? NOTES NOT YET

Not Done in CLASSIC NOT YET

Not Done in CLASSIC COMPLETED? NOTES NOT YET

Not Done in CLASSIC NOT YET

Not Done in CLASSIC NOT YET