100 Extensiones En 6 Semanas

• If you managed 5 or less push ups in the test, follow column 1.
• If you completed between 6 and 10 push ups, column 2 is for you.
• Between 11 and 20 consecutive push ups? Impressive! Column 3 is what you're looking for.
• More than 20 push ups? I would suggest starting the program onWeek 3. Choose either Column 2 or 3 based on the number of push ups you managed in your initial test.|week 1: pick the appropriate column depending on your initial test results |
|DAY 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 |2 |6 |10 |
|SET 2 |3 |6 |12 |
|SET 3 |2 |4 |7 |
|SET 4 |2|4 |7 |
|SET 5 |max (at least 3) |max (at least 5) |max (at least 9) |
|COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER! |
|DAY 2|
|REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|SET 1 |3 |6 |10 |
|SET 2 |4 |8 |12 |
|SET 3 |2 |6|8 |
|SET 4 |3 |6 |8 |
|SET 5 |max (at least 4) |max (at least 7) |max (at least 12) |
|COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER! |
|DAY 3|
|REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|SET 1 |4 |8 |11 |
|SET 2 |5 |10 |15|
|SET 3 |4 |7 |9 |
|SET 4 |4 |7 |9 |
|SET 5 |max (at least 5) |max (at least 10) |max (at least 13) |
|COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!|







|week 2: pick the same column as you did in week 1 |
|DAY 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 |4 |9 |14 |
|SET 2 |6 |11 |14 |
|SET 3 |4 |8 |10...