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Day 1 Rest 60 Seconds Between Each Set (Longer If Required)

This document outlines a one week push up workout plan with increasing difficulty levels based on a person's initial push up ability. The plan consists of 3 workout days with 5 sets of push ups each day, starting with lower repetition counts for easier levels and increasing the counts as the sets progress. Longer rest periods are recommended between sets to allow for sufficient recovery.

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mcdonut
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© Attribution Non-Commercial (BY-NC)
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19 views

Day 1 Rest 60 Seconds Between Each Set (Longer If Required)

This document outlines a one week push up workout plan with increasing difficulty levels based on a person's initial push up ability. The plan consists of 3 workout days with 5 sets of push ups each day, starting with lower repetition counts for easier levels and increasing the counts as the sets progress. Longer rest periods are recommended between sets to allow for sufficient recovery.

Uploaded by

mcdonut
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as PDF, TXT or read online on Scribd
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one hundred push ups

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week 1: pick the appropriate column depending on your initial test results DAY 1 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) up to 5 push ups
SET 1 SET 2 SET 3 SET 4 SET 5

6 - 10 push ups 6 6 4 4 max (at least 5)

11 - 20 push ups 10 12 7 7 max (at least 9)

2 3 2 2 max (at least 3)

DAY 2 REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)


SET 1 SET 2 SET 3 SET 4 SET 5

3 4 2 3 max (at least 4)

6 8 6 6 max (at least 7)

10 12 8 8 max (at least 12)

DAY 3 REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)


SET 1 SET 2 SET 3 SET 4 SET 5

4 5 4 4 max (at least 5)

8 10 7 7 max (at least 10)

11 15 9 9 max (at least 13)

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7-12-2011

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