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    Daily Exercise

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    Simon Navarro
    The document outlines a 4-week push up and sit up workout plan consisting of workouts on Mondays, Wednesdays, and Fridays. For push ups, the plan gradually increases the number of push ups and decreases rest time between sets over the course of 4 weeks. Similarly, for sit ups the plan progresses to performing more sit ups with less rest between sets each week. The goal is to build up muscle endurance and strength.

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    Daily Exercise

    Uploaded by

    Simon Navarro
    7 views2 pages
    The document outlines a 4-week push up and sit up workout plan consisting of workouts on Mondays, Wednesdays, and Fridays. For push ups, the plan gradually increases the number of push ups and decreases rest time between sets over the course of 4 weeks. Similarly, for sit ups the plan progresses to performing more sit ups with less rest between sets each week. The goal is to build up muscle endurance and strength.

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    The document outlines a 4-week push up and sit up workout plan consisting of workouts on Mondays, Wednesdays, and Fridays. For push ups, the plan gradually increases the number of push ups and decreases rest time between sets over the course of 4 weeks. Similarly, for sit ups the plan progresses to performing more sit ups with less rest between sets each week. The goal is to build up muscle endurance and strength.

    Copyright:

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

    Daily Exercise

    Uploaded by

    Simon Navarro
    The document outlines a 4-week push up and sit up workout plan consisting of workouts on Mondays, Wednesdays, and Fridays. For push ups, the plan gradually increases the number of push ups and decreases rest time between sets over the course of 4 weeks. Similarly, for sit ups the plan progresses to performing more sit ups with less rest between sets each week. The goal is to build up muscle endurance and strength.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 2

    PUSH UPS

    WEEK 1-2-3-4
    MONDAYS
    D AY 1
    REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    up to 5 push ups
    6 - 10 push ups
    11 - 20 push ups
    SET
    1
    SET
    2
    SET
    3
    SET
    4
    SET
    5

    10-14-12-18

    12-14-17-22

    7-10-13-16

    7-10-13-16

    max (at least 3)

    max (at least 5)

    max (at least 9-15-17-25)

    WEDNESDAYS
    D AY 2
    REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    SET
    1
    SET
    2
    SET
    3
    SET
    4
    SET
    5

    10-14-14-20

    12-16-19-25

    8-12-14-20

    8-12-14-20

    max (at least 4)

    max (at least 7)

    max (at least 12-17-19-28)

    FRIDAYS
    D AY 3
    REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    SET
    1
    SET
    2
    SET
    3
    SET
    4
    SET
    5

    11-16-16-23

    10

    15-17-21-28

    9-11-15-23

    9-11-15-23

    max (at least 5)

    max (at least 10)

    max (at least 13-20-21-33)

    SIT UPS
    WEEK 1-2-3-4
    MONDAYS
    D AY 1
    REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    up to 10 sit-ups
    11 - 20 sit-ups
    21 - 30 sit-ups
    SET
    1
    SET
    2
    SET
    3
    SET
    4
    SET
    5

    15-21-21-27

    18-21-27-33

    10-15-21-24

    10-15-21-24

    max (at least 5)

    max (at least 8)

    max (at least 14-22-30-38)

    WEDNESDAYS
    D AY 2
    REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    SET
    1
    SET
    2
    SET
    3
    SET
    4
    SET
    5

    15-21-30-30

    12

    18-24-38-38

    15-18-23-30

    15-18-23-30

    max (at least 6)

    max (at least 10)

    max (at least 18-26-38-42)

    FRIDAYS
    D AY 3
    REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    SET
    1
    SET
    2
    SET
    3
    SET
    4
    SET
    5

    12

    17-24-33-35

    15

    22-25-42-42

    11

    14-21-30-35

    11

    14-21-30-35

    max (at least 8)

    max (at least 15)

    max (at least 20-30-45-50)

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