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One Hundred Push Ups

This document outlines a week 1 workout plan for completing 100 pushups. It provides 3 sets of exercises for days 1 through 3, divided based on a person's initial pushup ability. The plan progresses the number of pushups in each set each day, while increasing the rest time between sets to allow for recovery. The goal is to perform the maximum number of pushups listed for the final set on each day.

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Zhengmao Ye
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© Attribution Non-Commercial (BY-NC)
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55 views

One Hundred Push Ups

This document outlines a week 1 workout plan for completing 100 pushups. It provides 3 sets of exercises for days 1 through 3, divided based on a person's initial pushup ability. The plan progresses the number of pushups in each set each day, while increasing the rest time between sets to allow for recovery. The goal is to perform the maximum number of pushups listed for the final set on each day.

Uploaded by

Zhengmao Ye
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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one hundred push ups http://hundredpushups.com/week1.

html

week 1: pick the appropriate column depending on your initial test results

DAY 1
REST 60 SE CONDS BE TW E EN E ACH SE T (LONGER IF RE QU IRED)

up to 5 push ups 6 - 10 push ups 11 - 20 push ups

SET 1 2 6 10

SET 2 3 6 12

SET 3 2 4 7

SET 4 2 4 7

SET 5 max (at least 3) max (at least 5) max (at least 9)

DAY 2
REST 90 SE CONDS BE TW E EN E ACH SE T (LONGER IF RE QU IRED)

SET 1 3 6 10

SET 2 4 8 12

SET 3 2 6 8

SET 4 3 6 8

SET 5 max (at least 4) max (at least 7) max (at least 12)

DAY 3
RE S T 120 S E CONDS BE TW E E N E A CH S E T (LONGE R IF RE QU I RE D)

SET 1 4 8 11

SET 2 5 10 15

SET 3 4 7 9

SET 4 4 7 9

SET 5 max (at least 5) max (at least 10) max (at least 13)

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