P90x Schedule The Mass Schedule
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1T H E MA SS SCH E D UL E
We e K F a i l u r e @
D a y 1
D a y 2
D a y 3
D a y 4
D a y 5
D a y 6
D a y 7
C H e s t , S h o u l d e r s
1
8 - 1 0 r e p s
& T r i c e p s
C a r d i o X + A R X
L E G S & B A C K
X S T R E T C H + A R X
B a c k & b i c e p s
Y O G A X
R E S T D A Y
C H e s t , S h o u l d e r s
2
8 - 1 0 r e p s
& T r i c e p s
C a r d i o X + A R X
L E G S & B A C K
X S T R E T C H + A R X
B a c k & b i c e p s
Y O G A X
R E S T D A Y
C H e s t , S h o u l d e r s
3
8 - 1 0 r e p s
& T r i c e p s
C a r d i o X + A R X
L E G S & B A C K
X S T R E T C H + A R X
B a c k & b i c e p s
Y O G A X
R E S T D A Y
4
8 - 1 0 r e p s
C H e s t & B a c k
C a r d i o X + A R X S H o u l d e r s & A r m s X s t r e t c h + A R X
L E G S & B A C K
y o g a x
r e s t d a y
5
8 - 1 0 r e p s
C H e s t & B a c k
C a r d i o X + A R X S H o u l d e r s & A r m s X s t r e t c h + A R X
L E G S & B A C K
y o g a x
r e s t d a y
6
8 - 1 0 r e p s
C H e s t & B a c k
C a r d i o X + A R X S H o u l d e r s & A r m s X s t r e t c h + A R X
L E G S & B A C K
y o g a x
r e s t d a y
7 7
- - - - - - - -
X s t r e t c h
y o g a x
c o r e s y n e r g i s t i c s k e n p o x / k e n p o +
y o g a x
x s t r e t c h
r e s t d a y
C H e s t , S h o u l d e r s
8
6 - 1 0 r e p s
& T r i c e p s
C a r d i o X + A R X
L E G S & B A C K
X S T R E T C H + A R X
B a c k & b i c e p s
Y O G A X
R E S T D A Y
9
6 - 1 0 r e p s
C H e s t & B a c k
C a r d i o X + A R X S H o u l d e r s & A r m s X s t r e t c h + A R X
L E G S & B A C K
y o g a x
r e s t d a y
C H e s t , S h o u l d e r s
1 0
4 - 8 r e p s
& T r i c e p s
C a r d i o X + A R X
L E G S & B A C K
X S T R E T C H + A R X
B a c k & b i c e p s
Y O G A X
R E S T D A Y
1 1
4 - 8 r e p s
C H e s t & B a c k
C a r d i o X + A R X S H o u l d e r s & A r m s X s t r e t c h + A R X
L E G S & B A C K
y o g a x
r e s t d a y
1 2
4 - 6 r e p s
C H e s t & B a c k
C a r d i o X + A R X S H o u l d e r s & A r m s X s t r e t c h + A R X
L E G S & B A C K
y o g a x
r e s t d a y
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