P90X Final and This Month's Rotation

This is going to be a long post! Here are the strength changes over the last 90 days of P90X. Shoulders, Biceps and Triceps are harder to make big changes on because the weight variance is so big between weights. Like I said in a previous post, I really need to get PlateMates so that I can make the increment changes smaller than the 3-5 lb. ones I am making now.

Shoulders & Arms- Disc 3


Move                                                     Start                                Finish

Alternating Shoulder Press                  13 reps   12 lbs.               15 reps   15 lbs.
In & Out Bicep Curls                           16 reps   10 lbs.               16 reps   12 lbs.
Two-Arm Triceps Kickbacks               15 reps    8 lbs.                15 reps   10 lbs.
Deep Swimmer's Presses                     15 reps   12 lbs.                15 reps   15 lbs.
Full Supination Concentration Curls   13 reps   10 lbs.                15 reps   12 lbs.
Chair Dips                                             30 bent knees                   25 straight leg
Upright Rows                                       15 reps   10 lbs.               15 reps   15 lbs.
Static Arm Curls                                  16 reps   10 lbs.                16 reps   15 lbs.
Flip-Grip Twist Triceps Kickbacks     15 reps    8 lbs.                 15 reps   10 lbs.
Seated Two-Angle Shoulder Flys       16 reps    5 lbs.                 16 reps     8 lbs.
Crouching Cohen Curls                      15 reps   10 lbs.                15 reps   15 lbs.
Lying-Down Triceps Extensions        15 reps     8 lbs.                15 reps   10 lbs.
In/Out Straight-Arm Shoulder Flys    16 reps    8 lbs.                 16 reps   12 lbs.
Congdon Curls                                    15 reps   10 lbs.                15 reps   15 lbs.
Side Tri-Rises                                      12 reps   12 lbs.               15 reps   15 lbs.


Legs & Back- Disc 5


Move                                                     Start                                Finish

Balanced Lunges                                  25 reps                            25 reps
Calf-Raise Squats                                 25 reps    8 lbs.               25 reps   12 lbs.
Reverse Grip Chin-Ups(brown band)  18 reps                            26 reps
Super Skaters                                        25 reps(touching toe)     25 reps (no touch)
Wall Squats                                           90 seconds                     90 seconds
Wide Front Pull-Ups (brown)               24 reps                           30 reps
Step Back Lunge                                  15 reps    8 lbs.               15 reps   12 lbs.
Alternating Side Lunge                        12 reps    0 lbs.               12 reps   10 lbs.
Closed Grip Overhead Pull-Ups          20 reps                            26 reps
Single-Leg Wall Squats                       60 seconds                      60 seconds
Deadlift Squats                                    20 reps (touching floor)  20 reps (no touching)
Switch Grip Pull-Ups                          28 reps                            30 reps
Three-Way Lunge                               15 reps     0 lbs.               15 reps     8 lbs.
Sneaky Lunges                                    20 total                            20 total
Reverse Grip Chin-Ups                       24 reps                            26 reps
Chair Salutations                                   all                                    all
Toe-Roll Iso Lunge                             20 reps     0 lbs.               20 reps   10 lbs.
Wide Front Pull-Ups                           20 reps                            30 reps
Groucho Walk                                       all                                    all
Calf Raises                                            all +       5 lbs.                 all +      12 lbs.
Closed Grip Overhand Pull-Ups         20 reps                               26 reps
80/ 20 Siebers-Speed Squats              30 reps                               30 reps

Chest Shoulders & Triceps- Disc9


Move                                                     Start                                    Finish

Slow Motion 3-in-1 Push Ups              last set on knees+6 bonus    all full + 10 bonus
In & Out Shoulder Flys                        16 reps    8 lbs.                     16 reps   10 lbs.
Chair Dips                                            30 bent knees                       28 straight leg
Plange Push-Ups                                  3 full 13 knees                     10 full 10 knees
Pike Press                                             12 reps                                 21 reps
Side Tri-Rise                                        15 reps each side                 18 reps each side
Floor Flys                                             3 sets (1 set full)                  4 sets full
Scarecrows                                           15 reps    5 lbs.                    15 reps   10 lbs.
Overhead Triceps Extension                15 reps    8 lbs.                    15 reps   10 lbs.
Two-Twitch Speed Push-Ups               3 sets (1 set full)                  3 sets (2 sets full)
Y Presses                                              15 reps    8 lbs.                    15 reps   12 lbs.
Lying Triceps Extension                      15 reps    8 lbs.                    15 reps   12 lbs.
Side-to-Side Push-Ups                         14 full                                  20 full
Pour Flys                                              15 reps    5 lbs.                    15 reps   10 lbs.
Side Leaning Triceps Extension           12 reps   8 lbs.                    14 reps   10 lbs.
One Arm Push-Ups                              3 reps on knees                   8 reps knees
Weighted Circles                                  all    3 lbs.                           all    3 lbs.
Throw the Bomb                                  12 reps    5 lbs.                   12 reps    10 lbs.
Plyo Push-Ups                                      6 full   7 knees                    13 full   8 knees
Slo-Mo Throws                                    13 reps    5 lbs.                   15 reps     8 lbs.
Front to Back Triceps Extensions        12 reps    8 lbs.                   14 reps   10 lbs.
One Arm Balance Push-Ups                10 full   6 knees                  14 full    4 knees
Fly-Row-Press                                      15 reps    5 lbs.                   15 reps    8 lbs.
Dumbell Cross-Body Blows                 25 reps    8 lbs.                   26 reps   12 lbs.

Back & Biceps- Disc10


Move                                                     Start                                Finish

Wide Front Pull-Ups                               22                                     30
Lawnmowers                                       12 reps   15 lbs.               15 reps   25 lbs.
Twenty-Ones                                       21 reps   10 lbs.               21 reps   15 lbs.
One-Arm Cross-Body Curls               13 reps    10 lbs.              15 reps   15 lbs.
Switch Grip Pull-Ups                             24                                     30
Elbows Out Lawnmowers                  14 reps    15 lbs.              15 reps   20 lbs.
Standing Biceps Curls                        15 reps    10 lbs.              15 reps   15 lbs.
One-Arm Concentration Curls           15 reps    10 lbs.              15 reps   12 lbs.
Corn Cob Pull-Ups                                 12                                     16
Reverse Grip Bent Over Rows           15 reps    10 lbs.              15 reps   15 lbs.
Open Arm Curls                                 15 reps    10 lbs.              15 reps   15 lbs.
Static Arm Curls                                 16 reps    10 lbs.             16 reps   12 lbs.
Towel Pull-Ups                                   5 sets of 3                       6 sets of 3
Congdon Locomotives                       40 reps    10 lbs.             40 reps   12 lbs.
Crouching Cohen Curls                     15 reps    10 lbs.             15 reps   12 lbs.
One Arm Corkscrew Curls                15 reps    10 lbs.             15 reps   15 lbs.
Chin-Ups                                                24                                    26
Seated Bent Over Back Flys             15 reps      5 lbs.              15 reps   12 lbs.
Curl Up/ Hammer Down                  15 reps    10 lbs.               15 reps   15 lbs.
Hammer Curls                                  12 reps    12 lbs.               14 reps   15 lbs.
Max Rep Pull Ups                                 20 wide front                   26 wide front
Superman                                              all                                     all
In-Out Hammer Curls                       8 reps    12 lbs.                  8 reps   15 lbs.
Strip Set Curls                                  10 reps    10 lbs.                 8 reps   12 lbs.
                                                         10 reps       8 lbs.                 8 reps   10 lbs.
                                                         10 reps       5 lbs.                10 reps    8 lbs.
                     

 Whew! That was a lot of typing!! I'll let this sink in and do a separate post with my new rotation on it : ) I hope that gives you an idea of the strength gains that I made through my P90X rotation. I loved every minute of it and I know I'll be doing it yet again one day.

Nicole