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week 2

Week 1 should now be comfortably behind you and it's time to start Week 2 of the hundred push ups program. Continue by following the same column of exercises as you did in Week 1. Don't cut any corners, but feel free to take a little more rest between each level if you need to. It's also important to be well hydrated before you start each workout.

At the end of Week 2 it will be time to check your strength and perform an exhaustion test. In simple terms, perform as many good-form push ups as you can comfortably manage before you physically can't do another rep. Stress your system by all means, but please don't go beyond the safety limit. The number of push ups you complete will determine which level of the program you'll start in Week 3. Perform this test within a couple of days of completing Week 2. Good luck!

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
set 4 4 8 10
set 5 max (at least 6) max (at least 11) max (at least 15)
Completed this workout? Go log it at Push Ups Logger!
Day 2
rest 90 seconds between each SET (longer if required)
set 1 5 10 14
set 2 6 12 16
set 3 4 9 12
set 4 4 9 12
set 5 max (at least 7) max (at least 13) max (at least 17)
Completed this workout? Go log it at Push Ups Logger!
Day 3
rest 120 seconds between each SET (longer if required)
set 1 5 12 16
set 2 7 13 17
set 3 5 10 14
set 4 5 10 14
set 5 max (at least 8) max (at least 15) max (at least 20)
Completed this workout? Go log it at Push Ups Logger!
print week 2

Don't forget, now you've completed Week 2, it's time to take an exhaustion test. Perform as many good-form push ups as you can manage before you physically can't do another one. Make a note of how many push ups you complete, and move on to Week 3. Hope you're ready for the next level!

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