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“Coach Wayne, how much weight do you use for ____?”

I get asked that often.  And I answer people as accurately as I can.  A lot of times it depends on the exercise, and when it falls during a workout.  Many times, people haven’t started working out yet and are curious about the range of weights they need to have on hand.  Other times, they just want to compare their progress to mine.

As you can see, I use weights as small as 10’s, and as heavy as the 52.5 (which isn’t enough on things like Lawnmowers), and everything in between depending on the exercise.  That’s why adjustable dumbbells come in so handy.

So whatever the reason, I figured I would go ahead and break down the reps and weights I use in the 4 main P90X resistance days (Chest and Back, Shoulders and Arms, Back and Bis, Chest/Shoulders/Tris).  These are recent data, so I haven’t always been able to do these amounts.  If you are doing less, don’t get discouraged.  I am probably bigger, weigh more, and have been doing it longer.  And if you are beating me, AWESOME!!!  Bring it even more!  I will continue to push myself as well!

Chest And Back:

Standard Pushups = Rd 1 = 40, Rd 2 =40

Wide Pullups = Rd 1 = 20, Rd 2 = 18

Military Pushups = Rd 1 = 25, Rd 2 = 26

Chin Ups = Rd 1 = 20, Rd 2 = 18

Wide Pushups = Rd 1 = 30, Rd 2 =30

Closed Grip Pullups = Rd 1 = 18, Rd 2 = 18

Decline Pushups = Rd 1 = 22, Rd 2 =22

Heavy Pants = Rd 1 = 12 x 52.5, Rd 2 = 12 x 52.5

Diamond Pushups = Rd 1 = 26, Rd 2 = 26

Lawnmowers = Rd 1 = 25 x 52.5, Rd 2 = 25 x 52.5

Dive Bomber Pushups = Rd 1 = 16, Rd 2 = 16

Back Flys = Rd 1 = 10 x 45, Rd 2 = 10 x 45

Shoulders And Arms:

Alt Shoulder Press = Rd 1 = 10 x 52.5, Rd 2 = 10 x 52.5

In/Out Bi Curls = Rd 1 = 10 x 52.5, Rd 2 = 10 x 52.5

2 Arm Tri Kickbacks = Rd 1 = 10 x 35, Rd 2 = 10 x 35

Deep Swimmers Press = Rd 1 = 10 x 45, Rd 2 = 10 x 45

Full Supination Conc Curls = Rd 1 = 10 x 45, Rd 2 = 10 x 45

Chair Dips = Rd 1 = 50, Rd 2 = 50

Upright Rows = Rd 1 = 10 x 40, Rd 2 = 10 x 40

Static Arm Curls = Rd 1 = 16 x 40, Rd 2 = 16 x 40

Flip Grip Twist Tri Kick = Rd 1 = 12 x 30, Rd 2 = 12 x 30

2 Angle Shoulder Flys = Rd 1 = 16 x 20, Rd 2 = 16 x 20

Crouching Cohen Curls = Rd 1 = 10 x 35, Rd 2 = 10 x 35

Lying Tri Extension = Rd 1 = 10 x 40, Rd 2 = 10 x 40

In/Out Shoulder Flys = Rd 1 = 16 x 22.5, Rd 2 = 16 x 22.5

Congdon Curls = Rd 1 = 10 x 40, Rd 2 = 10 x 40

Side tri rise = Rd 1 = 30/30, Rd 2 = 30/30

Back and Biceps:

Wide pullups = 20

Lawnmowers = 25 x 52.5

Twenty Ones = 21 x 35

1 Arm X-body Curls = 9 x 45

Switch Grip pullups = 20

Elbow Out Lawnmowers = 20 x 52.5

Standing Bi Curl = 9 x 45

1 Arm Concentration Curl = 10 x 35

Corn Cob Pullups = 9

Bent Over Rows = 10 x 45

Open Arm Curls = 10 x 40

Static Arm Curls = 16 x 35

Towel Pullups = 18

Congdon Locomotive = 40 x 40

Crouching Cohen Curls = 10 x 35

1 Arm Corkscrew Curls = 10 x 40

Chinups = 18

Seated Back Flys = 10 x 45

Curl Up/Hammer Down = 10 x 45

Hammer Curls = 10 x 45

Max Rep Pullups = 20

Superman = check

In/Out Hammer Curls = 16 x 35

Strip Set Curls = 32 reps (40/35/30/25)

Chest/Shoulders/Tris:

Slow Mo pushups = check, plus 20 bonus

In/Out Shoulder Flys = 16 x 20

Chair Dips = 50

Plange Pushups = 20

Pike Presses = 20

Side Tri Rise = 25/25

Floor flys = 30

Scarecrows = 10 x 20

Overhead Tri Ext = 10 x 30

2 Twitch speed pushups = 25

Y presses = 10 x 35

Lying Tri Ext = 12 x 40

Side to side pushups = 20

Pour flys = 10 x 20

Side leaning tri ext = 10 x 25

One arm pushups = 16

Weighted Circles = 40 x 12.5

Throw the bomb = 10 x 40

Plyo pushups = 18

Slow mo throws = 10 x 15

Front/Back Tri Ext = 10 x 30

1 Arm Balance Pushups = 20

Fly Row Press = 10 x 30

X Body Blows = 20 x 35

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