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  • Continued Pushups in 6 Weeks With Absolutely Shredded, Visual Impact Main Course, Visual Impact Prinatable Chart

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    The document outlines a 6-week program to work toward doing 100 pushups. It provides a pushup progression with increasing sets and reps each week based on your initial ability level. The goal is to test yourself again at weeks 3 and 5 to move to a higher ability column as your strength improves over the course of the program. Rest periods decrease each day within a week as strength increases. Following the plan aims to lead to being able to do 100 pushups by the end of the 6th week.

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    100.Continuous.pushup.in.6.Weeks

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    The document outlines a 6-week program to work toward doing 100 pushups. It provides a pushup progression with increasing sets and reps each week based on your initial ability level. The goal is to test yourself again at weeks 3 and 5 to move to a higher ability column as your strength improves over the course of the program. Rest periods decrease each day within a week as strength increases. Following the plan aims to lead to being able to do 100 pushups by the end of the 6th week.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    27 views7 pages

    Continued Pushups in 6 Weeks With Absolutely Shredded, Visual Impact Main Course, Visual Impact Prinatable Chart

    Uploaded by

    Psd Visa
    The document outlines a 6-week program to work toward doing 100 pushups. It provides a pushup progression with increasing sets and reps each week based on your initial ability level. The goal is to test yourself again at weeks 3 and 5 to move to a higher ability column as your strength improves over the course of the program. Rest periods decrease each day within a week as strength increases. Following the plan aims to lead to being able to do 100 pushups by the end of the 6th week.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 7

    initial test: the road to one hundred push ups

    A GE < 40 Y EA R S 40 - 55 Y EA R S > 55 Y EA R S

    RA NK number of pushups performed

    1 0-5 0-5 0-5

    2 6 - 14 6 - 12 6 - 10

    3 15 - 29 13 - 24 11 - 19

    4 30 - 49 25 - 44 20 - 34

    5 50 - 99 45 - 74 35 - 64

    6 100 - 150 75 - 124 65 - 99

    7 150 & above 125 & above 100 & above

    Continued pushups in 6 weeks with absolutely shredded, visual impact main course, visual impact prinatable chart
    week 1: pick the appropriate column depending on your initial test results

    DA Y 1
    R ES T 60 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

    up to 5 push ups 6 - 10 push ups more than 10 push ups

    LEVEL 1 2 7 10

    LEVEL 2 2 7 10

    LEVEL 3 2 5 8

    LEVEL 4 2 4 6

    LEVEL 5 max (at least 3) max (at least 5) max (at least 7)

    DA Y 2
    R ES T 90 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

    LEVEL 1 4 9 12

    LEVEL 2 3 8 12

    LEVEL 3 2 6 10

    LEVEL 4 2 5 10

    LEVEL 5 max (at least 4) max (at least 7) max (at least 10)

    DA Y 3
    R ES T 120 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

    LEVEL 1 5 10 15

    LEVEL 2 4 8 13

    LEVEL 3 4 8 10

    LEVEL 4 3 5 10

    LEVEL 5 max (at least 5) max (at least 10) max (at least 15)
    week 2: pick the same column as you did in week 1

    DA Y 1
    R ES T 60 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

    up to 5 push ups 6 - 10 push ups more than 10 push ups

    LEVEL 1 4 9 12

    LEVEL 2 4 8 12

    LEVEL 3 3 6 9

    LEVEL 4 3 4 7

    LEVEL 5 max (at least 5) max (at least 7) max (at least 10)

    DA Y 2
    R ES T 90 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

    LEVEL 1 6 11 16

    LEVEL 2 5 9 13

    LEVEL 3 3 7 11

    LEVEL 4 3 7 11

    LEVEL 5 max (at least 6) max (at least 10) max (at least 15)

    DA Y 3
    R ES T 120 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

    LEVEL 1 5 10 15

    LEVEL 2 5 10 15

    LEVEL 3 4 8 12

    LEVEL 4 4 8 12

    LEVEL 5 max (at least 6) max (at least 10) max (at least 15)
    week 3: pick the appropriate column depending on your latest test results

    DA Y 1
    R ES T 60 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

    16 -20 push ups 21 - 25 push ups 26 - 30 push ups

    LEVEL 1 15 20 25

    LEVEL 2 12 15 17

    LEVEL 3 12 15 17

    LEVEL 4 10 13 15

    LEVEL 5 max (at least 15) max (at least 20) max (at least 25)

    DA Y 2
    R ES T 90 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

    LEVEL 1 16 22 27

    LEVEL 2 14 17 19

    LEVEL 3 14 17 19

    LEVEL 4 12 15 15

    LEVEL 5 max (at least 15) max (at least 20) max (at least 25)

    DA Y 3
    R ES T 120 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

    LEVEL 1 20 25 30

    LEVEL 2 15 19 22

    LEVEL 3 15 19 22

    LEVEL 4 12 17 20

    LEVEL 5 max (at least 16) max (at least 22) max (at least 27)
    week 4: pick the same column as you did in week 3

    DA Y 1
    R ES T 60 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

    16 -20 push ups 21 - 25 push ups 26 - 30 push ups

    LEVEL 1 16 22 27

    LEVEL 2 13 16 20

    LEVEL 3 13 16 20

    LEVEL 4 11 14 17

    LEVEL 5 max (at least 16) max (at least 22) max (at least 27)

    DA Y 2
    R ES T 90 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

    LEVEL 1 16 22 27

    LEVEL 2 14 17 21

    LEVEL 3 14 17 21

    LEVEL 4 12 15 18

    LEVEL 5 max (at least 15) max (at least 20) max (at least 25)

    DA Y 3
    R ES T 120 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

    LEVEL 1 20 25 30

    LEVEL 2 15 19 22

    LEVEL 3 15 19 22

    LEVEL 4 15 17 20

    LEVEL 5 max (at least 18) max (at least 24) max (at least 29)
    week 5: pick the appropriate column depending on your latest test results

    DA Y 1
    R ES T 60 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

    31 - 35 push ups 36 - 40 push ups 41 - 45 push ups

    LEVEL 1 30 35 40

    LEVEL 2 24 28 32

    LEVEL 3 22 25 30

    LEVEL 4 20 22 25

    LEVEL 5 max (at least 30) max (at least 35) max (at least 40)

    DA Y 2
    R ES T 45 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

    LEV EL 1&2 15 17 20

    LEV EL 3&4 14 16 18

    LEV EL 5&6 12 14 15

    LEVEL 7 10 12 14

    LEVEL 8 max (at least 30) max (at least 35) max (at least 40)

    DA Y 3
    R ES T 30 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

    LEV EL 1&2 12 16 18

    LEV EL 3&4 12 14 16

    LEV EL 5&6 10 12 14

    LEVEL 7 9 10 12

    LEVEL 8 max (at least 30) max (at least 35) max (at least 40)
    week 6: pick the appropriate column depending on your latest test results

    DA Y 1
    R ES T 60 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

    46 - 50 push ups 51 - 60 push ups 61 - 70 push ups

    LEVEL 1 42 50 56

    LEVEL 2 35 40 45

    LEVEL 3 32 36 42

    LEVEL 4 30 35 40

    LEVEL 5 max (at least 42) max (at least 50) max (at least 56)

    DA Y 2
    R ES T 45 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

    LEV EL 1&2 22 25 30

    LEV EL 3&4 20 22 25

    LEV EL 5&6 17 22 25

    LEV EL 7&8 15 18 22

    LEVEL 9 max (at least 42) max (at least 50) max (at least 56)

    DA Y 3
    R ES T 30 S EC O NDS B ET W EEN EA C H LEV EL (LO NGER IF R EQ UIR ED)

    LEV EL 1&2 20 23 27

    LEV EL 3&4 17 20 23

    LEV EL 5&6 15 20 23

    LEV EL 7&8 14 16 20

    LEVEL 9 max (at least 42) max (at least 50) max (at least 56)

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