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Week 6

This document outlines a week 6 workout plan for a push up training program with the goal of getting ripped. It provides 3 workout days with multiple sets of push ups and recommended rep ranges based on the user's previous test results. Rest periods of 60 or 45 seconds are recommended between sets. The workouts increase in difficulty over the week as strength is built.

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Samuel Scott Rees
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© Attribution Non-Commercial (BY-NC)
Available Formats
Download as PDF, TXT or read online on Scribd
38 views

Week 6

This document outlines a week 6 workout plan for a push up training program with the goal of getting ripped. It provides 3 workout days with multiple sets of push ups and recommended rep ranges based on the user's previous test results. Rest periods of 60 or 45 seconds are recommended between sets. The workouts increase in difficulty over the week as strength is built.

Uploaded by

Samuel Scott Rees
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

23/07/2011 12:42

The Ultimate Weight-Free, Gym-Free Training Program: 7 Weeks to Getting Ripped


week 6: pick the appropriate column depending on your latest test results DAY 1 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) 46 - 50 push ups
SET 1 SET 2 SET 3 SET 4 SET 5

51 - 60 push ups 40 50 25 25 max (at least 50)

> 60 push ups 45 55 35 30 max (at least 55)

25 30 20 15 max (at least 40)

DAY 2 REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)


SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8 SET 9

14 14 15 15 14 14 10 10 max (at least 44)

20 20 23 23 20 20 18 18 max (at least 53)

22 22 30 30 24 24 18 18 max (at least 58)

DAY 3 REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)


SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8 SET 9

13 13 17 17 16 16 14 14 max (at least 50)

22 22 30 30 25 25 18 18 max (at least 55)

26 26 33 33 26 26 22 22 max (at least 60)

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one hundred push ups

23/07/2011 12:42

Exercise Bar Body Workout

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