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WORKSHEET




                                                  WEEK 1                 WEEK 2                  WEEK 3                   WEEK 9             WEEK 11
     This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the
       number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along
         with the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for the
           first round and the bottom line for the second round.
                                                                                                                               R = REPS      W = WEIGHT




01 Standard Push-Ups
                                            R__________________     R__________________    R__________________     R__________________    R__________________

                                            R__________________     R__________________    R__________________     R__________________    R__________________

02 Wide Front Pull-Ups
                                            R__________________     R__________________    R__________________     R__________________    R__________________

                                            R__________________     R__________________    R__________________     R__________________    R__________________

03 Military Push-Ups
                                            R__________________     R__________________    R__________________     R__________________    R__________________

                                            R__________________     R__________________    R__________________     R__________________    R__________________

04 Reverse Grip Chin-Ups
                                            R__________________     R__________________    R__________________     R__________________    R__________________

                                            R__________________     R__________________    R__________________     R__________________    R__________________

05 Wide Fly Push-Ups
                                            R__________________     R__________________    R__________________     R__________________    R__________________

                                            R__________________     R__________________    R__________________     R__________________    R__________________

06 Closed Grip Overhand Pull-Ups
                                            R__________________     R__________________    R__________________     R__________________    R__________________

                                            R__________________     R__________________    R__________________     R__________________    R__________________

07 Decline Push-Ups
                                            R__________________     R__________________    R__________________     R__________________    R__________________

                                            R__________________     R__________________    R__________________     R__________________    R__________________

08 Heavy Pants

                                            R________W________     R________W________      R________W________      R________W________    R________W________

                                            R________W________     R________W________      R________W________      R________W________    R________W________

09 Diamond Push-Ups

                                            R__________________     R__________________    R__________________     R__________________    R__________________

                                            R__________________     R__________________    R__________________     R__________________    R__________________

10 Lawnmowers

                                            R________W________     R________W________      R________W________      R________W________    R________W________

                                            R________W________     R________W________      R________W________      R________W________    R________W________

11 Dive-Bomber Push-Ups

                                            R__________________     R__________________    R__________________     R__________________    R__________________

                                            R__________________     R__________________    R__________________     R__________________    R__________________

12 Back Flys

                                            R________W________     R________W________      R________W________      R________W________    R________W________

                                            R________W________     R________W________      R________W________      R________W________    R________W________



                                                                                                 CHEST
                                                                                                   CHEST BACK
                                                                                                         | BACK
WORKSHEET




                                                  WEEK 1                  WEEK 2                  WEEK 3                   WEEK 9              WEEK 11
      This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the
        number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along
         with the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for the
           first round and the bottom line for the second round.
                                                                                                                                 R = REPS     W = WEIGHT




01 Alternating Shoulder Presses
                                             R________W________      R________W________      R________W________      R________W________     R________W________
                                             R________W________      R________W________      R________W________      R________W________     R________W________
02 In & Out Bicep Curls
                                             R________W________      R________W________      R________W________      R________W________     R________W________
                                             R________W________      R________W________      R________W________      R________W________     R________W________
03 Two-Arm Tricep Kickbacks
                                             R________W________      R________W________      R________W________      R________W________     R________W________
                                             R________W________      R________W________      R________W________      R________W________     R________W________
04 Deep Swimmer’s Presses
                                             R________W________      R________W________      R________W________      R________W________     R________W________
                                             R________W________      R________W________      R________W________      R________W________     R________W________
05 Full Supination Concentration Curls
                                             R________W________      R________W________      R________W________      R________W________     R________W________
                                             R________W________      R________W________      R________W________      R________W________     R________W________
06 Chair Dips
                                             R__________________     R__________________     R__________________     R__________________    R__________________
                                             R__________________     R__________________     R__________________     R__________________    R__________________
07 Upright Rows
                                             R________W________      R________W________      R________W________      R________W________     R________W________
                                             R________W________      R________W________      R________W________      R________W________     R________W________
08 Static Arm Curls
                                             R________W________      R________W________      R________W________      R________W________     R________W________
                                             R________W________      R________W________      R________W________      R________W________     R________W________
09 Flip-Grip Twist Tricep Kickbacks
                                             R________W________      R________W________      R________W________      R________W________     R________W________
                                             R________W________      R________W________      R________W________      R________W________     R________W________
10 Two-Angle Shoulder Flys
                                             R________W________      R________W________      R________W________      R________W________     R________W________
                                             R________W________      R________W________      R________W________      R________W________     R________W________
11 Crouching Cohen Curls
                                             R________W________      R________W________      R________W________      R________W________     R________W________
                                             R________W________      R________W________      R________W________      R________W________     R________W________
12 Lying-Down Tricep Extensions
                                             R________W________      R________W________      R________W________      R________W________     R________W________
                                             R________W________      R________W________      R________W________      R________W________     R________W________




    BONUS ROUND



13 In & Out Straight-Arm Shoulder Flys
                                             R________W________      R________W________      R________W________      R________W________     R________W________
                                             R________W________      R________W________      R________W________      R________W________     R________W________
14 Congdon Curls
                                             R________W________      R________W________      R________W________      R________W________     R________W________
                                             R________W________      R________W________      R________W________      R________W________     R________W________
15 Side Tri-Rises
                                             R__________________     R__________________     R__________________     R__________________    R__________________
                                             R__________________     R__________________     R__________________     R__________________    R__________________


                                                                              SHOULDERS |ARMS
                                                                            SHOULDERS     ARMS
WORKSHEET
       This routine is performed every week that is not a Recovery week. Use the spaces provided for each




                                                   WEEK 1                  WEEK 2                  WEEK 3              WEEK 5               WEEK 6
        exercise to record the number of reps performed. If using a band as a substitute for a pull-up bar,
         indicate its color along with your rep count. Each pull-up exercise in this workout is performed
          twice, so for each exercise use the top line for the first round and the bottom line for the second
           round. While this workout consists of both leg and pull-up exercises, we would like you to record
            the number of reps you performed for JUST THE PULL-UP EXERCISES.
                                                                                                                                               R = REPS




                                                   WEEK 7                  WEEK 9                 WEEK 10              WEEK 11              WEEK 12
01   Reverse Grip Chin-Ups
                                             R__________________     R__________________     R__________________   R__________________   R__________________

                                             R__________________     R__________________     R__________________   R__________________   R__________________

02   Wide Front Pull-Ups

                                             R__________________     R__________________     R__________________   R__________________   R__________________

                                             R__________________     R__________________     R__________________   R__________________   R__________________

03   Closed Grip Overhand Pull-Ups

                                             R__________________     R__________________     R__________________   R__________________   R__________________

                                             R__________________     R__________________     R__________________   R__________________   R__________________

04   Switch Grip Pull-Ups

                                             R__________________     R__________________     R__________________   R__________________   R__________________

                                             R__________________     R__________________     R__________________   R__________________   R__________________




01   Reverse Grip Chin-Ups
                                             R__________________     R__________________     R__________________   R__________________   R__________________

                                             R__________________     R__________________     R__________________   R__________________   R__________________

02   Wide Front Pull-Ups

                                             R__________________     R__________________     R__________________   R__________________   R__________________

                                             R__________________     R__________________     R__________________   R__________________   R__________________

03   Closed Grip Overhand Pull-Ups

                                             R__________________     R__________________     R__________________   R__________________   R__________________

                                             R__________________     R__________________     R__________________   R__________________   R__________________

04   Switch Grip Pull-Ups

                                             R__________________     R__________________     R__________________   R__________________   R__________________

                                             R__________________     R__________________     R__________________   R__________________   R__________________




                                                                                                        LEGS
                                                                                                          LEGS BACK
                                                                                                               | BACK
WORKSHEET




                                                   WEEK 5                  WEEK 6                 WEEK 7              WEEK 10                WEEK 12
       This routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided for
        each exercise to record the number of reps and the weight lifted (where applicable). If
          using a band, indicate its color along with the number of reps performed.
                                                                                                                               R = REPS     W = WEIGHT




01   Slow-Motion 3-in-1 Push-Ups              R__________________     R__________________    R__________________   R__________________    R__________________


02   In & Out Shoulder Flys                   R________W________      R________W________     R________W________    R________W________     R________W________


03   Chair Dips                               R__________________     R__________________    R__________________   R__________________    R__________________


04   Plange Push-Ups                          R__________________     R__________________    R__________________   R__________________    R__________________


05   Pike Presses                             R__________________     R__________________    R__________________   R__________________    R__________________


06   Side Tri-Rises                           R__________________     R__________________    R__________________   R__________________    R__________________


07   Floor Flys                               R__________________     R__________________    R__________________   R__________________    R__________________


08   Scarecrows                               R________W________      R________W________     R________W________    R________W________     R________W________


09   Overhead Tricep Extensions               R________W________      R________W________     R________W________    R________W________     R________W________


10   Two-Twitch Speed Push-Ups                R__________________     R__________________    R__________________   R__________________    R__________________


11   Y-Presses                                R________W________      R________W________     R________W________    R________W________     R________W________


12   Lying Tricep Extensions                  R________W________      R________W________     R________W________    R________W________     R________W________


13   Side-to-Side Push-Ups                    R__________________     R__________________    R__________________   R__________________    R__________________


14   Pour Flys                                R________W________      R________W________     R________W________    R________W________     R________W________


15   Side-Leaning Tricep Extensions           R________W________      R________W________     R________W________    R________W________     R________W________


16   One-Arm Push-Ups                         R__________________     R__________________    R__________________   R__________________    R__________________


17   Weighted Circles                         R________W________      R________W________     R________W________    R________W________     R________W________


18   Throw the Bomb                           R________W________      R________W________     R________W________    R________W________     R________W________


19   Clap or Plyo Push-Ups                    R__________________     R__________________    R__________________   R__________________    R__________________


20   Slo-Mo Throws                            R________W________      R________W________     R________W________    R________W________     R________W________


21   Front-to-Back Tricep Extensions          R________W________      R________W________     R________W________    R________W________     R________W________


22   One-Arm Balance Push-Ups                 R__________________     R__________________    R__________________   R__________________    R__________________


23   Fly-Row Presses                          R________W________      R________W________     R________W________    R________W________     R________W________


24   Dumbbell Cross-Body Blows                R________W________      R________W________     R________W________    R________W________     R________W________


                                        CHEST | SHOULDERS TRiceps
                                       CHEST, SHOULDERS   | TRICEPS
WORKSHEET




                                                   WEEK 5                  WEEK 6                 WEEK 7              WEEK 10                WEEK 12
       This routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided for
        each exercise to record the number of reps and the weight lifted (where applicable). If
          using a band, indicate its color along with the number of reps performed.
                                                                                                                               R = REPS     W = WEIGHT




01   Wide Front Pull-Ups                      R__________________     R__________________    R__________________   R__________________    R__________________


02   Lawnmowers                               R________W________      R________W________     R________W________    R________W________     R________W________


03   Twenty-Ones                              R________W________      R________W________     R________W________    R________W________     R________W________


04   One-Arm Cross-Body Curls                 R________W________      R________W________     R________W________    R________W________     R________W________


05   Switch Grip Pull-Ups                     R__________________     R__________________    R__________________   R__________________    R__________________


06   Elbows-Out Lawnmowers                    R________W________      R________W________     R________W________    R________W________     R________W________


07   Standing Bicep Curls                     R________W________      R________W________     R________W________    R________W________     R________W________


08   One-Arm Concentration Curls              R________W________      R________W________     R________W________    R________W________     R________W________


09   Corn Cob Pull-Ups                        R__________________     R__________________    R__________________   R__________________    R__________________


10   Reverse Grip Bent-Over Rows              R________W________      R________W________     R________W________    R________W________     R________W________


11   Open Arm Curls                           R________W________      R________W________     R________W________    R________W________     R________W________


12   Static Arm Curls                         R________W________      R________W________     R________W________    R________W________     R________W________


13   Towel Pull-Ups                           R__________________     R__________________    R__________________   R__________________    R__________________


14   Congdon Locomotives                      R________W________      R________W________     R________W________    R________W________     R________W________


15   Crouching Cohen Curls                    R________W________      R________W________     R________W________    R________W________     R________W________


16   One-Arm Corkscrew Curls                  R________W________      R________W________     R________W________    R________W________     R________W________


17   Chin-Ups                                 R__________________     R__________________    R__________________   R__________________    R__________________


18   Seated Bent-Over Back Flys               R________W________      R________W________     R________W________    R________W________     R________W________


19   Curl-Up/Hammer Downs                     R__________________     R__________________    R__________________   R__________________    R__________________


20   Hammer Curls                             R________W________      R________W________     R________W________    R________W________     R________W________


21   Max Rep Pull-Ups                         R__________________     R__________________    R__________________   R__________________    R__________________


22   Superman                                 R__________________     R__________________    R__________________   R__________________    R__________________


23   In-Out Hammer Curls                      R________W________      R________W________     R________W________    R________W________     R________W________


24   Strip-Set Curls                          R________W________      R________W________     R________W________    R________W________     R________W________


                                                                                                   BACK BICEPS
                                                                                                  BACK  | BICEPS

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P90X Worksheet - Treino P90X Brasil

  • 1. WORKSHEET WEEK 1 WEEK 2 WEEK 3 WEEK 9 WEEK 11 This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along with the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for the first round and the bottom line for the second round. R = REPS W = WEIGHT 01 Standard Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 02 Wide Front Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 03 Military Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 04 Reverse Grip Chin-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 05 Wide Fly Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 06 Closed Grip Overhand Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 07 Decline Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 08 Heavy Pants R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 09 Diamond Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 10 Lawnmowers R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 11 Dive-Bomber Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 12 Back Flys R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ CHEST CHEST BACK | BACK
  • 2. WORKSHEET WEEK 1 WEEK 2 WEEK 3 WEEK 9 WEEK 11 This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along with the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for the first round and the bottom line for the second round. R = REPS W = WEIGHT 01 Alternating Shoulder Presses R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 02 In & Out Bicep Curls R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 03 Two-Arm Tricep Kickbacks R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 04 Deep Swimmer’s Presses R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 05 Full Supination Concentration Curls R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 06 Chair Dips R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 07 Upright Rows R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 08 Static Arm Curls R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 09 Flip-Grip Twist Tricep Kickbacks R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 10 Two-Angle Shoulder Flys R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 11 Crouching Cohen Curls R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 12 Lying-Down Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ BONUS ROUND 13 In & Out Straight-Arm Shoulder Flys R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 14 Congdon Curls R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 15 Side Tri-Rises R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ SHOULDERS |ARMS SHOULDERS ARMS
  • 3. WORKSHEET This routine is performed every week that is not a Recovery week. Use the spaces provided for each WEEK 1 WEEK 2 WEEK 3 WEEK 5 WEEK 6 exercise to record the number of reps performed. If using a band as a substitute for a pull-up bar, indicate its color along with your rep count. Each pull-up exercise in this workout is performed twice, so for each exercise use the top line for the first round and the bottom line for the second round. While this workout consists of both leg and pull-up exercises, we would like you to record the number of reps you performed for JUST THE PULL-UP EXERCISES. R = REPS WEEK 7 WEEK 9 WEEK 10 WEEK 11 WEEK 12 01 Reverse Grip Chin-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 02 Wide Front Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 03 Closed Grip Overhand Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 04 Switch Grip Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 01 Reverse Grip Chin-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 02 Wide Front Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 03 Closed Grip Overhand Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 04 Switch Grip Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ LEGS LEGS BACK | BACK
  • 4. WORKSHEET WEEK 5 WEEK 6 WEEK 7 WEEK 10 WEEK 12 This routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided for each exercise to record the number of reps and the weight lifted (where applicable). If using a band, indicate its color along with the number of reps performed. R = REPS W = WEIGHT 01 Slow-Motion 3-in-1 Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 02 In & Out Shoulder Flys R________W________ R________W________ R________W________ R________W________ R________W________ 03 Chair Dips R__________________ R__________________ R__________________ R__________________ R__________________ 04 Plange Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 05 Pike Presses R__________________ R__________________ R__________________ R__________________ R__________________ 06 Side Tri-Rises R__________________ R__________________ R__________________ R__________________ R__________________ 07 Floor Flys R__________________ R__________________ R__________________ R__________________ R__________________ 08 Scarecrows R________W________ R________W________ R________W________ R________W________ R________W________ 09 Overhead Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ 10 Two-Twitch Speed Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 11 Y-Presses R________W________ R________W________ R________W________ R________W________ R________W________ 12 Lying Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ 13 Side-to-Side Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 14 Pour Flys R________W________ R________W________ R________W________ R________W________ R________W________ 15 Side-Leaning Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ 16 One-Arm Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 17 Weighted Circles R________W________ R________W________ R________W________ R________W________ R________W________ 18 Throw the Bomb R________W________ R________W________ R________W________ R________W________ R________W________ 19 Clap or Plyo Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 20 Slo-Mo Throws R________W________ R________W________ R________W________ R________W________ R________W________ 21 Front-to-Back Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ 22 One-Arm Balance Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 23 Fly-Row Presses R________W________ R________W________ R________W________ R________W________ R________W________ 24 Dumbbell Cross-Body Blows R________W________ R________W________ R________W________ R________W________ R________W________ CHEST | SHOULDERS TRiceps CHEST, SHOULDERS | TRICEPS
  • 5. WORKSHEET WEEK 5 WEEK 6 WEEK 7 WEEK 10 WEEK 12 This routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided for each exercise to record the number of reps and the weight lifted (where applicable). If using a band, indicate its color along with the number of reps performed. R = REPS W = WEIGHT 01 Wide Front Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 02 Lawnmowers R________W________ R________W________ R________W________ R________W________ R________W________ 03 Twenty-Ones R________W________ R________W________ R________W________ R________W________ R________W________ 04 One-Arm Cross-Body Curls R________W________ R________W________ R________W________ R________W________ R________W________ 05 Switch Grip Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 06 Elbows-Out Lawnmowers R________W________ R________W________ R________W________ R________W________ R________W________ 07 Standing Bicep Curls R________W________ R________W________ R________W________ R________W________ R________W________ 08 One-Arm Concentration Curls R________W________ R________W________ R________W________ R________W________ R________W________ 09 Corn Cob Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 10 Reverse Grip Bent-Over Rows R________W________ R________W________ R________W________ R________W________ R________W________ 11 Open Arm Curls R________W________ R________W________ R________W________ R________W________ R________W________ 12 Static Arm Curls R________W________ R________W________ R________W________ R________W________ R________W________ 13 Towel Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 14 Congdon Locomotives R________W________ R________W________ R________W________ R________W________ R________W________ 15 Crouching Cohen Curls R________W________ R________W________ R________W________ R________W________ R________W________ 16 One-Arm Corkscrew Curls R________W________ R________W________ R________W________ R________W________ R________W________ 17 Chin-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 18 Seated Bent-Over Back Flys R________W________ R________W________ R________W________ R________W________ R________W________ 19 Curl-Up/Hammer Downs R__________________ R__________________ R__________________ R__________________ R__________________ 20 Hammer Curls R________W________ R________W________ R________W________ R________W________ R________W________ 21 Max Rep Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 22 Superman R__________________ R__________________ R__________________ R__________________ R__________________ 23 In-Out Hammer Curls R________W________ R________W________ R________W________ R________W________ R________W________ 24 Strip-Set Curls R________W________ R________W________ R________W________ R________W________ R________W________ BACK BICEPS BACK | BICEPS