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week 5

Depending on the results of your latest test, continue with an appropriate week and column, even if it means you have to complete Week 3 or Week 4 again.

week 5: pick the appropriate column depending on your latest test results
Day 1
rest 60 seconds between each SET (longer if required)
  31 - 35 push ups 36 - 40 push ups > 40 push ups
set 1 17 28 36
set 2 19 35 40
set 3 15 25 30
set 4 15 22 24
set 5 max (at least 20) max (at least 35) max (at least 40)
Completed this workout? Go log it at Push Ups Logger!
Day 2
rest 45 seconds between each SET (longer if required)
set 1 10 18 19
set 2 10 18 19
set 3 13 20 22
set 4 13 20 22
set 5 10 14 18
set 6 10 14 18
set 7 9 16 22
set 8 max (at least 25) max (at least 40) max (at least 45)
Completed this workout? Go log it at Push Ups Logger!
Day 3
rest 45 seconds between each SET (longer if required)
set 1 13 18 20
set 2 13 18 20
set 3 15 20 24
set 4 15 20 24
set 5 12 17 20
set 6 12 17 20
set 7 10 20 22
set 8 max (at least 30) max (at least 45) max (at least 50)
Completed this workout? Go log it at Push Ups Logger!
print week 5

Surprise, surprise, it's time for another exhaustion test. Week 5 was a tough one, and if you've made it this far, you're getting close to reaching your goal. If you're able to perform more than 45 consecutive push ups, feel free to move on to Week 6. Couldn't quite manage 45? No problem, just repeat the week and you should be ready to go after another three workout days. Good luck!

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