P90X Chest and Back Overview

Chest and Back

This is a great workout and very tough. There are a lot of pull-ups and push-ups. You are looking at about an hour of time to complete this workout. You go through 2 rounds of 12 exercises. You go through a great warm-up before you start the workout. You also have a nice cool down/stretch at the end. There are many ways to modify this workout to make it less challenging. There are a few breaks, but they are only about 30 seconds and every 4th exercise. Things move very quickly.

They key here is to make sure you are challenged on your last 3 reps of either 8-10 reps (for building mass) or 12-15 (for definition).

The exercises:

Standard Pushups – Sets 1 and 14

Wide Front Pull-ups – Sets 2 and 13

Military Pushups – Sets 3 and 16

Reverse Grip Chin-up – Sets 4 and 15

Wide-fly Pushup – Sets 5 and 18

Closed Grip Overhand Pull-up – Sets 6 and 17

Decline Pushups – Sets 7 and 20

Heavy Pants (bent over rows) – Sets 8 and 19

Diamond Pushups – Sets 9 and 22

Lawnmowers (one arm rows) – Sets 10 and 21

Dive-Bomber Pushups – Sets 11 and 24

Bent Over Back Flys – Sets 12 and 23


A great workout!


In good health,
Joe