The Pushup Mon test your max, 30% every 60 minutes Tue weighted pushups 3x10 Wed 60%

every 45 minutes Thurs 25% every 60 minutes Friday 45% every 30 minutes Saturday heavy bench press 3x5 Sunday 20% every 90 minutes Week2 Mon test your max again, 50 every 45 minutes Tue 55% every 20 minutes Weighted pushup 3x12 Thurs 65% every 60 minutes Friday 35% every 45 minutes heavy bench press 5x5 Sunday 25% every 120 minutes Week3 Test max The routine is over, you can do it for two weeks, then do something else for another two weeks, then you can do the pushup program again. Guidelines Never go near failure except when testing your max Vary reps, sets, rest periods daily Taper down before a peak Do the routine when you get up in the morning and your last set of pushups should be done one hour before your bedtime