P90X COMPLETE TORRENT FULL

Make sure to keep your elbows at your sides, get full extension while down and pull all the way up and pump your bicep. E-Z bar bicep curls: Most important thing is to keep the right form. Front raises: Try to complete 2 sets of 20 with the most weight you can, then add weight and complete one more set of 10.ġ.

Again go your max for 15 reps, 12 reps, and 8 reps, adding 10 lbs each time. Chest flys: (because of a shoulder injury, I use the chest fly machine). Again, make sure you're adding more weight as much as you can.ĥ. Skullcrushers: Go your max for 15 reps, 12 reps and 8 reps, adding 10 lbs each time. As the weeks go on, and this feels easy, add a weighted belt to help add more resistance.Ĥ. Dips: Do 3 sets of 10, make sure to go full 90 degrees. Make sure to continue to add more weight to your original weight as the weeks go on, try not to stay at the same weight for more than four push days.ģ. Tricep pull downs: Go your max for 15 reps, 12 reps, 8 reps, adding 5 lbs.

Start off with light weight and aim for 8 reps of throwing the bar a couple inches out of your hands and catching the bar on the way back down to your chest.)Ģ. (not so recommended for a new lifter) plyometric bench throws. Hold the bar at apex for 5 seconds, halfway for 5 seconds, and 1 inch from chest for 5 seconds, as many times as you can (try for 8 reps). Lower the bar down for 5 seconds and explode up with your 60-70% max as many times as you can (try and get 8 reps). When you can't complete the routine, stick with the 5x5 that you can do and afterwards, do some plateau breakers. 5x5 bench routine: (bench 5 reps, 5 sets, keep adding 5 lbs to the total weight each push day. I do 8 minute abs, switching exercises every 30 seconds.ġ. P90X plan should be followed as it is, without any alteration and that too for all the ninety days as suggested, to achieve maximum benefits out of it.I just typed this out, so sorry for any misspellings, etc.Īfter every workout, I like to work abs. So, all those people who are absolutely serious about their fitness goals and want to lose some good amount of weight with the help of P90X workout, should complement it with the high protein and nutritious P90X diet plan. It is about the right food choices and the right portions which should be eaten, so that the body has enough fuel to carry on with the P90X exercise routine. The P90X nutrition plan is not your regular quick fix crash diet. Notes on P90x Nutrition Facts : Fats – 120 calories = 1 serving, Proteins – 100 calories = 1 serving, Carbohydrates – 200 calories = 1 serving, Dairy products – 120 calories = 1 serving, Fruits – 100 calories = 1 serving, Vegetables – 50 calories = 1 serving, Condiments – 50 calories = 1 serving, Snacks – 100 calories = 1 serving. The daily diet should consist of 40% carbohydrates, 20% proteins and 20% fats. The diet during this phase consists of proteins, small amounts of fat and complex carbohydrates. This phase is taken up only if the person has lost enough weight during the first two phases, otherwise this phase is completely foregone and the person can continue with the diet meant for either the first or the second phase. The third phase of this diet and exercise program is designed to make the body fit like an athlete’s by increasing the carbohydrates in the diet. The daily diet should consist of 40% proteins, 40% carbohydrates and 20% fats. The diet in this phase is a mix of proteins and carbohydrate in equal quantities with a small amount of fat to provide the body with the right amount of energy. So, to prepare the body for this extreme workout, changes in this weight loss diet are made. The second phase is designed to increase the body’s strength as the P90X workout schedule becomes highly intensive during this phase. P90X supplements such as recovery drink and protein bar – 1 serving each.

P90x complete torrent