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week 6

Depending on the results of your latest test, continue with an appropriate week and column, even if it means you have to complete Week 5 again.

week 6: pick the appropriate column depending on your latest test results
Day 1
rest 60 seconds between each SET (longer if required)
  46 - 50 push ups 51 - 60 push ups > 60 push ups
set 1 25 40 45
set 2 30 50 55
set 3 20 25 35
set 4 15 25 30
set 5 max (at least 40) max (at least 50) max (at least 55)
Completed this workout? Go log it at Push Ups Logger!
Day 2
rest 45 seconds between each SET (longer if required)
set 1 14 20 22
set 2 14 20 22
set 3 15 23 30
set 4 15 23 30
set 5 14 20 24
set 6 14 20 24
set 7 10 18 18
set 8 10 18 18
set 9 max (at least 44) max (at least 53) max (at least 58)
Completed this workout? Go log it at Push Ups Logger!
Day 3
rest 45 seconds between each SET (longer if required)
set 1 13 22 26
set 2 13 22 26
set 3 17 30 33
set 4 17 30 33
set 5 16 25 26
set 6 16 25 26
set 7 14 18 22
set 8 14 18 22
set 9 max (at least 50) max (at least 55) max (at least 60)
Completed this workout? Go log it at Push Ups Logger!
print week 6

Well? Did you make it through Week 6? If you did; congratulations - you should be very proud of your achievements and ready for one final test.

If you struggled with Week 6 (many people do), no problem, just repeat the appropriate week and try again. Maybe an extra couple of days rest will benefit you?

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