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week 3

You should be a little stronger than you were a couple of weeks ago and able to complete considerably more push ups than your initial test.

If you're struggling with the program, don't lose heart. Some people will still be doing less than 16 consecutive push ups, but this is ok. Just repeat the week you struggled with until you're strong enough to move on to the next level - I promise it will be worth your while!

week 3: pick the appropriate column depending on your latest test results
Day 1
rest 60 seconds between each SET (longer if required)
  16 -20 push ups 21 - 25 push ups > 25 push ups
set 1 10 12 14
set 2 12 17 18
set 3 7 13 14
set 4 7 13 14
set 5 max (at least 9) max (at least 17) max (at least 20)
Completed this workout? Go log it at Push Ups Logger!
Day 2
rest 90 seconds between each SET (longer if required)
set 1 10 14 20
set 2 12 19 25
set 3 8 14 15
set 4 8 14 15
set 5 max (at least 12) max (at least 19) max (at least 25)
Completed this workout? Go log it at Push Ups Logger!
Day 3
rest 120 seconds between each SET (longer if required)
set 1 11 16 22
set 2 13 21 30
set 3 9 15 20
set 4 9 15 20
set 5 max (at least 13) max (at least 21) max (at least 28)
Completed this workout? Go log it at Push Ups Logger!
print week 3

Hopefully you made it safely through the third week and you're ready to move on to Week 4. Keep up the great work - you're halfway through the program and well on your way to performing one hundred consecutive push ups.

Let's continue with the program take a look at Week 4.

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