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Situp

The document outlines a 6 week situps workout plan, with 3 days of exercises per week. Each day includes 5 sets of situps with increasing targets based on ability levels. Rest periods are recommended between sets.

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19raner90
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35 views

Situp

The document outlines a 6 week situps workout plan, with 3 days of exercises per week. Each day includes 5 sets of situps with increasing targets based on ability levels. Rest periods are recommended between sets.

Uploaded by

19raner90
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Week1

DAY 1

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

up to 10 situps 11 – 20 situps 21 – 30 situps

SET 1 3 9 15

SET 2 4 9 18

SET 3 3 6 10

SET 4 3 6 10

SET 5 max (at least 5) max (at least 8) max (at least 14)

COMPLETED THIS WORKOUT? GO LOG IT AT SITUPS LOGGER!

DAY 2

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 5 9 15

SET 2 6 12 18

SET 3 3 9 15

SET 4 5 9 15

SET 5 max (at least 6) max (at least 10) max (at least 18)

COMPLETED THIS WORKOUT? GO LOG IT AT SITUPS LOGGER!

DAY 3

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)


SET 1 6 12 17

SET 2 7 15 22

SET 3 6 11 14

SET 4 6 11 14

SET 5 max (at least 8) max (at least 15) max (at least 20)

COMPLETED THIS WORKOUT? GO LOG IT AT SITUPS LOGGER!

Week 2

DAY 1

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

up to 10 situps 11 – 20 situps 21 – 30 situps

SET 1 6 14 21

SET 2 9 17 21

SET 3 6 12 15

SET 4 6 12 15

SET 5 max (at least 9) max (at least 17) max (at least 22)

COMPLETED THIS WORKOUT? GO LOG IT AT SITUPS LOGGER!

DAY 2

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)


SET 1 7 15 21

SET 2 9 18 24

SET 3 6 14 18

SET 4 6 14 18

SET 5 max (at least 11) max (at least 20) max (at least 26)

COMPLETED THIS WORKOUT? GO LOG IT AT SITUPS LOGGER!

DAY 3

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 8 18 24

SET 2 12 20 25

SET 3 8 15 21

SET 4 8 15 21

SET 5 max (at least 12) max (at least 23) max (at least 30)

COMPLETED THIS WORKOUT? GO LOG IT AT SITUPS LOGGER!

TEST!!!
Week 3

DAY 1

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)


21 – 30 situps 31 – 40 situps > 40 situps

SET 1 15 18 21

SET 2 18 25 27

SET 3 11 19 21

SET 4 11 19 21

SET 5 max (at least 14) max (at least 25) max (at least 30)

COMPLETED THIS WORKOUT? GO LOG IT AT SITUPS LOGGER!

DAY 2

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 15 21 30

SET 2 18 28 38

SET 3 12 21 23

SET 4 12 21 23

SET 5 max (at least 18) max (at least 28) max (at least 38)

COMPLETED THIS WORKOUT? GO LOG IT AT SITUPS LOGGER!

DAY 3

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 17 24 33

SET 2 20 32 42

SET 3 14 23 30

SET 4 14 23 30
SET 5 max (at least 20) max (at least 32) max (at least 45)

COMPLETED THIS WORKOUT? GO LOG IT AT SITUPS LOGGER!

Week 4

DAY 1

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

21 – 30 situps 31 – 40 situps > 40 situps

SET 1 18 27 32

SET 2 21 33 38

SET 3 17 24 32

SET 4 15 24 32

SET 5 max (at least 24) max (at least 38) max (at least 48)

COMPLETED THIS WORKOUT? GO LOG IT AT SITUPS LOGGER!

DAY 2

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 21 30 38

SET 2 24 38 45

SET 3 18 30 38

SET 4 18 30 38

SET 5 max (at least 27) max (at least 42) max (at least 54)

COMPLETED THIS WORKOUT? GO LOG IT AT SITUPS LOGGER!


DAY 3

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 24 35 45

SET 2 27 42 50

SET 3 20 35 45

SET 4 20 35 45

SET 5 max (at least 30) max (at least 50) max (at least 60)

COMPLETED THIS WORKOUT? GO LOG IT AT SITUPS LOGGER!

TEST
Week 5

DAY 1

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

41 – 50 situps 51 – 60 situps > 60 situps

SET 1 26 42 54

SET 2 30 52 60

SET 3 23 38 45

SET 4 23 33 36

SET 5 max (at least 30) max (at least 52) max (at least 60)
COMPLETED THIS WORKOUT? GO LOG IT AT SITUPS LOGGER!

DAY 2

REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 15 27 30

SET 2 15 27 30

SET 3 20 30 36

SET 4 20 30 36

SET 5 15 21 27

SET 6 15 21 27

SET 7 15 24 33

SET 8 max (at least 38) max (at least 60) max (at least 70)

COMPLETED THIS WORKOUT? GO LOG IT AT SITUPS LOGGER!

DAY 3

REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 18 26 30

SET 2 18 26 30

SET 3 22 30 36

SET 4 22 30 36

SET 5 18 26 30

SET 6 18 26 30

SET 7 15 30 40
SET 8 max (at least 45) max (at least 67) max (at least 75)

COMPLETED THIS WORKOUT? GO LOG IT AT SITUPS LOGGER!

TEST
Week 6

DAY 1

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

75 – 90 situps 91 – 110 situps > 110 situps

SET 1 38 60 70

SET 2 45 75 85

SET 3 30 38 52

SET 4 22 35 45

SET 5 max (at least 60) max (at least 75) max (at least 85)

COMPLETED THIS WORKOUT? GO LOG IT AT SITUPS LOGGER!

DAY 2

REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 21 30 33

SET 2 21 30 33

SET 3 23 35 45
SET 4 23 35 45

SET 5 21 30 36

SET 6 21 30 36

SET 7 15 27 32

SET 8 15 27 32

SET 9 max (at least 66) max (at least 80) max (at least 90)

COMPLETED THIS WORKOUT? GO LOG IT AT SITUPS LOGGER!

DAY 3

REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 20 33 39

SET 2 20 33 39

SET 3 26 45 50

SET 4 26 45 50

SET 5 24 34 39

SET 6 24 34 39

SET 7 21 27 33

SET 8 21 27 33

SET 9 max (at least 75) max (at least 90) max (at least 105)

COMPLETED THIS WORKOUT? GO LOG IT AT SITUPS LOGGER!

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