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    Push Ups

    Uploaded by

    kunal_1824
    The document outlines a 3 day push up workout plan with increasing difficulty each day. Day 1 involves 5 sets with 60 seconds of rest between sets. Day 2 increases the rest time to 90 seconds and the required push ups for the final set. Day 3 further increases the rest time to 120 seconds and push up requirements for the final set.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd

    Push Ups

    Uploaded by

    kunal_1824
    58 views2 pages
    The document outlines a 3 day push up workout plan with increasing difficulty each day. Day 1 involves 5 sets with 60 seconds of rest between sets. Day 2 increases the rest time to 90 seconds and the required push ups for the final set. Day 3 further increases the rest time to 120 seconds and push up requirements for the final set.

    Original Title

    push ups

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    © Attribution Non-Commercial (BY-NC)

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    The document outlines a 3 day push up workout plan with increasing difficulty each day. Day 1 involves 5 sets with 60 seconds of rest between sets. Day 2 increases the rest time to 90 seconds and the required push ups for the final set. Day 3 further increases the rest time to 120 seconds and push up requirements for the final set.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    58 views2 pages

    Push Ups

    Uploaded by

    kunal_1824
    The document outlines a 3 day push up workout plan with increasing difficulty each day. Day 1 involves 5 sets with 60 seconds of rest between sets. Day 2 increases the rest time to 90 seconds and the required push ups for the final set. Day 3 further increases the rest time to 120 seconds and push up requirements for the final set.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    You are on page 1of 2

    DAY 1

    REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

      16 -20 push ups 21 - 25 push ups > 25 push ups

    SET 1 10 12 14

    SET 2 12 17 18

    SET 3 7 13 14

    SET 4 7 13 14

    SET 5 max (at least 9) max (at least 17) max (at least 20)

    COMPLETED THIS WORKOUT? GO LOG IT AT  PUSH UPS LOGGER!

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

    SET 1 10 14 20

    SET 2 12 19 25

    SET 3 8 14 15

    SET 4 8 14 15

    SET 5 max (at least 12) max (at least 19) max (at least 25)

    COMPLETED THIS WORKOUT? GO LOG IT AT  PUSH UPS LOGGER!

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

    SET 1 11 16 22

    SET 2 13 21 30

    SET 3 9 15 20

    SET 4 9 15 20

    SET 5 max (at least 13) max (at least 21) max (at least 28)

    COMPLETED THIS WORKOUT? GO LOG IT AT  PUSH UPS LOGGER!

    DAY 1
    REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

      16 -20 push ups 21 - 25 push ups > 25 push ups

    SET 1 12 18 21

    SET 2 14 22 25

    SET 3 11 16 21

    SET 4 10 16 21

    SET 5 max (at least 16) max (at least 25) max (at least 32)

    COMPLETED THIS WORKOUT? GO LOG IT AT  PUSH UPS LOGGER!

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

    SET 1 14 20 25

    SET 2 16 25 29

    SET 3 12 20 25

    SET 4 12 20 25

    SET 5 max (at least 18) max (at least 28) max (at least 36)

    COMPLETED THIS WORKOUT? GO LOG IT AT  PUSH UPS LOGGER!

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

    SET 1 16 23 29

    SET 2 18 28 33

    SET 3 13 23 29

    SET 4 13 23 29

    SET 5 max (at least 20) max (at least 33) max (at least 40)

    COMPLETED THIS WORKOUT? GO LOG IT AT  PUSH UPS LOGGER!

    PRINT WEEK 4
    DAY 1
    REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

      31 - 35 push ups 36 - 40 push ups > 40 push ups

    SET 1 17 28 36

    SET 2 19 35 40

    SET 3 15 25 30

    SET 4 15 22 24

    SET 5 max (at least 20) max (at least 35) max (at least 40)

    COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

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

    SET 1 10 18 19

    SET 2 10 18 19

    SET 3 13 20 22

    SET 4 13 20 22

    SET 5 10 14 18

    SET 6 10 14 18

    SET 7 9 16 22

    SET 8 max (at least 25) max (at least 40) max (at least 45)

    COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

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

    SET 1 13 18 20

    SET 2 13 18 20

    SET 3 15 20 24

    SET 4 15 20 24

    SET 5 12 17 20

    SET 6 12 17 20

    SET 7 10 20 22

    SET 8 max (at least 30) max (at least 45) max (at least 50)

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