Push Up Challenge.pdf 5w6t1u
This document was ed by and they confirmed that they have the permission to share it. If you are author or own the copyright of this book, please report to us by using this report form. Report l4457
Overview 6h3y3j
& View Push Up Challenge.pdf as PDF for free.
More details h6z72
- Words: 1,092
- Pages: 1
initial test: the road to one hundred push ups < 40 YEARS RANK
40 - 55 YEARS
> 55 YEARS
week 1: pick the appropriate column depending on your initial test results DAY 1 REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
number of push ups performed
week 2: pick the same column as you did in week 1 DAY 1 REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
week 3: pick the appropriate column depending on your latest test results DAY 1 REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
up to 5 push ups
6 - 10 push ups
11 - 20 push ups
up to 5 push ups
6 - 10 push ups
11 - 20 push ups
16 - 20 push ups
21 - 25 push ups
> 25 push ups
1
0-5
0-5
0-5
SET 1
2
6
10
SET 1
4
9
14
SET 1
10
12
14
2
6 - 14
6 - 12
6 - 10
SET 2
3
6
12
SET 2
6
11
14
SET 2
12
17
18
3
15 - 29
13 - 24
11 - 19
SET 3
2
4
7
SET 3
4
8
10
SET 3
7
13
14
4
30 - 49
25 - 44
20 - 34
SET 4
2
4
7
SET 4
4
8
10
SET 4
7
13
14
SET 5
max (at least 3)
max (at least 5)
max (at least 9)
SET 5
max (at least 6)
SET 5
max (at least 9)
5
50 - 99
45 - 74
35 - 64
6
100 - 150
75 - 124
65 - 99
7
150 & above
125 & above
100 & above
DAY 2 REST 90 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) SET 1 SET 2 SET 3 SET 4 SET 5
3
6
4
8
2
10 12
6
3
8
6
max (at least 4)
max (at least 7)
8 max (at least 12)
DAY 3 REST 120 SECONDS BET WEEN EACH SET (LONGER IF REQUIRED) SET 1 SET 2
4
8
5
10
11 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)
max (at least 11) max (at least 15)
DAY 2 REST 90 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
max (at least 17) max (at least 20)
DAY 2 REST 90 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
SET 1
5
10
14
SET 1
10
14
20
SET 2
6
12
16
SET 2
12
19
25
SET 3
4
9
12
SET 3
8
14
15
SET 4
4
9
12
SET 4
8
14
15
SET 5
max (at least 7)
max (at least 13) max (at least 17)
DAY 3 REST 120 SECONDS BET WEEN EACH SET (LONGER IF REQUIRED)
SET 5
max (at least 12) max (at least 19) max (at least 25)
DAY 3 REST 120 SECONDS BET WEEN EACH SET (LONGER IF REQUIRED)
SET 1
5
12
16
SET 1
11
16
22
SET 2
7
13
17
SET 2
13
21
30
SET 3
5
10
14
SET 3
9
15
20
SET 4
5
10
14
SET 4
9
15
20
SET 5
max (at least 8)
max (at least 15) max (at least 20)
SET 5
max (at least 13) max (at least 21) max (at least 28)
PROGRESS TEST
PROGRESS TEST SET 5
PROGRESS TEST
max (at least 20) max (at least 33) max (at least 40) 23
13
SET 4
23
13
SET 3
28
18
SET 2
23
16
SET 1
29 29 33 29
DAY 3 REST 120 SECONDS BET WEEN EACH SET (LONGER IF REQUIRED) SET 5
max (at least 18) max (at least 28) max (at least 36) 20
12
SET 4
20
12
SET 3
25
16
SET 2
20
14
SET 1
25 25 29 25
DAY 2 REST 90 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) SET 5
max (at least 16) max (at least 25) max (at least 32) 16
10
SET 4
16
11
SET 3
22
14
SET 2
18
12
SET 1
21 - 25 push ups
16 - 20 push ups
21 21 25 21 > 25 push ups
DAY 1 REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) week 4: pick the same column as you did in week 3
SET 8 SET 7 SET 5&6 SET 3&4 SET 1&2
FINAL TEST
max (at least 30) max (at least 45) max (at least 50) 10 12 15 13
20 17 20 18
22 20 24 20
DAY 3 REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) SET 8 SET 7 SET 5&6
max (at least 25) max (at least 40) max (at least 45) 9 10
16 14 20
13
SET 3&4
18
10
SET 1&2
22 18 22 19
DAY 2 REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) SET 5 SET 4 SET 3 SET 2 SET 1
max (at least 20) max (at least 35) max (at least 40) 15 15 19 17 31 - 35 push ups
22 25 35 28 36 - 40 push ups
24 30 40 36 > 40 push ups
DAY 1 REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) week 5: pick the appropriate column depending on your latest test results
SET 9 SET 7&8 SET 5&6 SET 3&4 SET 1&2
max (at least 50) max (at least 55) max (at least 60) 14 16 17 13
18 25 30 22
22 26 33 26
DAY 3 REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) SET 9 SET 7&8 SET 5&6 SET 3&4 SET 1&2
max (at least 44) max (at least 53) max (at least 58) 10 14 15 14
18 20 23 20
18 24
SET 4
22
SET 3 SET 2 SET 1
max (at least 40) max (at least 50) max (at least 55) 15 20 30 25 46 - 50 push ups
25 25 50 40 51 - 60 push ups
Steve Speirs
30
DAY 2 REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) SET 5
hundredpushups.com
30 35 55 45 > 60 push ups
DAY 1 REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) week 6: pick the appropriate column depending on your latest test results
the hundred push ups training program
40 - 55 YEARS
> 55 YEARS
week 1: pick the appropriate column depending on your initial test results DAY 1 REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
number of push ups performed
week 2: pick the same column as you did in week 1 DAY 1 REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
week 3: pick the appropriate column depending on your latest test results DAY 1 REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
up to 5 push ups
6 - 10 push ups
11 - 20 push ups
up to 5 push ups
6 - 10 push ups
11 - 20 push ups
16 - 20 push ups
21 - 25 push ups
> 25 push ups
1
0-5
0-5
0-5
SET 1
2
6
10
SET 1
4
9
14
SET 1
10
12
14
2
6 - 14
6 - 12
6 - 10
SET 2
3
6
12
SET 2
6
11
14
SET 2
12
17
18
3
15 - 29
13 - 24
11 - 19
SET 3
2
4
7
SET 3
4
8
10
SET 3
7
13
14
4
30 - 49
25 - 44
20 - 34
SET 4
2
4
7
SET 4
4
8
10
SET 4
7
13
14
SET 5
max (at least 3)
max (at least 5)
max (at least 9)
SET 5
max (at least 6)
SET 5
max (at least 9)
5
50 - 99
45 - 74
35 - 64
6
100 - 150
75 - 124
65 - 99
7
150 & above
125 & above
100 & above
DAY 2 REST 90 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) SET 1 SET 2 SET 3 SET 4 SET 5
3
6
4
8
2
10 12
6
3
8
6
max (at least 4)
max (at least 7)
8 max (at least 12)
DAY 3 REST 120 SECONDS BET WEEN EACH SET (LONGER IF REQUIRED) SET 1 SET 2
4
8
5
10
11 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)
max (at least 11) max (at least 15)
DAY 2 REST 90 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
max (at least 17) max (at least 20)
DAY 2 REST 90 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
SET 1
5
10
14
SET 1
10
14
20
SET 2
6
12
16
SET 2
12
19
25
SET 3
4
9
12
SET 3
8
14
15
SET 4
4
9
12
SET 4
8
14
15
SET 5
max (at least 7)
max (at least 13) max (at least 17)
DAY 3 REST 120 SECONDS BET WEEN EACH SET (LONGER IF REQUIRED)
SET 5
max (at least 12) max (at least 19) max (at least 25)
DAY 3 REST 120 SECONDS BET WEEN EACH SET (LONGER IF REQUIRED)
SET 1
5
12
16
SET 1
11
16
22
SET 2
7
13
17
SET 2
13
21
30
SET 3
5
10
14
SET 3
9
15
20
SET 4
5
10
14
SET 4
9
15
20
SET 5
max (at least 8)
max (at least 15) max (at least 20)
SET 5
max (at least 13) max (at least 21) max (at least 28)
PROGRESS TEST
PROGRESS TEST SET 5
PROGRESS TEST
max (at least 20) max (at least 33) max (at least 40) 23
13
SET 4
23
13
SET 3
28
18
SET 2
23
16
SET 1
29 29 33 29
DAY 3 REST 120 SECONDS BET WEEN EACH SET (LONGER IF REQUIRED) SET 5
max (at least 18) max (at least 28) max (at least 36) 20
12
SET 4
20
12
SET 3
25
16
SET 2
20
14
SET 1
25 25 29 25
DAY 2 REST 90 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) SET 5
max (at least 16) max (at least 25) max (at least 32) 16
10
SET 4
16
11
SET 3
22
14
SET 2
18
12
SET 1
21 - 25 push ups
16 - 20 push ups
21 21 25 21 > 25 push ups
DAY 1 REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) week 4: pick the same column as you did in week 3
SET 8 SET 7 SET 5&6 SET 3&4 SET 1&2
FINAL TEST
max (at least 30) max (at least 45) max (at least 50) 10 12 15 13
20 17 20 18
22 20 24 20
DAY 3 REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) SET 8 SET 7 SET 5&6
max (at least 25) max (at least 40) max (at least 45) 9 10
16 14 20
13
SET 3&4
18
10
SET 1&2
22 18 22 19
DAY 2 REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) SET 5 SET 4 SET 3 SET 2 SET 1
max (at least 20) max (at least 35) max (at least 40) 15 15 19 17 31 - 35 push ups
22 25 35 28 36 - 40 push ups
24 30 40 36 > 40 push ups
DAY 1 REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) week 5: pick the appropriate column depending on your latest test results
SET 9 SET 7&8 SET 5&6 SET 3&4 SET 1&2
max (at least 50) max (at least 55) max (at least 60) 14 16 17 13
18 25 30 22
22 26 33 26
DAY 3 REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) SET 9 SET 7&8 SET 5&6 SET 3&4 SET 1&2
max (at least 44) max (at least 53) max (at least 58) 10 14 15 14
18 20 23 20
18 24
SET 4
22
SET 3 SET 2 SET 1
max (at least 40) max (at least 50) max (at least 55) 15 20 30 25 46 - 50 push ups
25 25 50 40 51 - 60 push ups
Steve Speirs
30
DAY 2 REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) SET 5
hundredpushups.com
30 35 55 45 > 60 push ups
DAY 1 REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) week 6: pick the appropriate column depending on your latest test results
the hundred push ups training program
Related Documents 543cg
Makalah Push Up 672t64
December 2021 0
Push Up Challenge.pdf 5w6t1u
October 2019 89
Push 1e1ym
October 2019 65
Cara Melakukan Push Up Dan Sit Up Yang Benar 3r5p1m
November 2019 33
Push - Matchbox20 m2g55
November 2019 43
Sistema Push l651w
December 2019 34More Documents from "Garett Master" 6u153f
Push Up Challenge.pdf 5w6t1u
October 2019 89
3.4.1.1 Class Activity - Ipv6 - Details, Details... Instructions 5ry1p
November 2021 0
8.1.2.5 Sop Pelayanan Di Luar Jam Kerja 2tx9
April 2020 26
2.2.2.4 Packet Tracer - Configuring Ipv4 Static And Default Routes Instructions1 5j3ow
November 2019 1,479
Manual Aplikasi Lupis 1.3.0 Untuk Promotif Skrining 1p6s22
November 2019 102