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  • 100 Pushups Routine

    Transféré par

    Eugen Mardare
    238 vues2 pages
    This document outlines a 4-week 100 pushups training routine with increasing difficulty each week. It provides the sets and reps for pushups on days 1, 2, and 3 of each week. The routine starts with lower reps in week 1 and progresses to higher reps, more sets, and shorter rest periods by week 4 to build up pushup strength and endurance over time.

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    health

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    This document outlines a 4-week 100 pushups training routine with increasing difficulty each week. It provides the sets and reps for pushups on days 1, 2, and 3 of each week. The routine starts with lower reps in week 1 and progresses to higher reps, more sets, and shorter rest periods by week 4 to build up pushup strength and endurance over time.

    Droits d'auteur :

    Attribution Non-Commercial (BY-NC)
    Téléchargez comme PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    238 vues2 pages

    100 Pushups Routine

    Transféré par

    Eugen Mardare
    This document outlines a 4-week 100 pushups training routine with increasing difficulty each week. It provides the sets and reps for pushups on days 1, 2, and 3 of each week. The routine starts with lower reps in week 1 and progresses to higher reps, more sets, and shorter rest periods by week 4 to build up pushup strength and endurance over time.

    Droits d'auteur :

    Attribution Non-Commercial (BY-NC)
    Téléchargez comme PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    sur 2

    100 pushups routine

    WEEK 1 DAY 1
    REST 60 SECONDS
    16-20
    21-25
    SET 1
    10
    12
    SET 2
    12
    17
    SET 3
    7
    13
    SET 4
    7
    13
    SET 5 MAX
    9
    15
    100 pushups routine
    WEEK 2 DAY 1
    REST 60 SECONDS
    16-20
    21-25
    SET 1
    12
    18
    SET 2
    14
    22
    SET 3
    11
    16
    SET 4
    10
    16
    SET 5 MAX
    16
    25
    100 pushups routine
    WEEK 3 DAY 1
    REST 60 SECONDS
    31-35
    36-40
    SET 1
    17
    28
    SET 2
    19
    35
    SET 3
    15
    25
    SET 4
    15
    22
    SET 5 MAX
    20
    35

    >25
    14
    18
    14
    14
    20

    100 pushups routine


    WEEK 1 DAY 2
    REST 90 SECONDS
    16-20
    21-25
    SET 1
    10
    12
    SET 2
    12
    17
    SET 3
    8
    14
    SET 4
    8
    14
    SET 5 MAX
    12
    19

    >25
    21
    25
    21
    21
    32

    100 pushups routine


    WEEK 2 DAY 2
    REST 90 SECONDS
    16-20
    21-25
    SET 1
    14
    20
    SET 2
    16
    25
    SET 3
    12
    20
    SET 4
    12
    20
    SET 5 MAX
    18
    28

    >40
    36
    40
    30
    24
    40

    SET 1
    SET 2
    SET 3
    SET 4
    SET 5
    SET 6
    SET 7
    SET 8

    100 pushups routine


    WEEK 3 DAY 2
    REST 45 SECONDS
    31-35
    36-40
    10
    18
    10
    18
    13
    20
    13
    20
    10
    14
    10
    14
    9
    16
    25
    40

    >25
    20
    25
    15
    15
    25

    100 pushups routine


    WEEK 1 DAY 3
    REST 120 SECONDS
    16-20
    21-25
    SET 1
    11
    16
    SET 2
    13
    21
    SET 3
    9
    15
    SET 4
    9
    15
    SET 5 MAX
    13
    21

    >25
    22
    30
    20
    20
    28

    >25
    25
    29
    25
    25
    36

    100 pushups routine


    WEEK 2 DAY 3
    REST 120 SECONDS
    16-20
    21-25
    SET 1
    16
    23
    SET 2
    18
    28
    SET 3
    13
    23
    SET 4
    13
    23
    SET 5 MAX
    20
    33

    >25
    29
    33
    29
    29
    40

    > 40
    19
    19
    22
    22
    18
    18
    22
    45

    100 pushups routine


    WEEK 3 DAY 3
    REST 45 SECONDS
    31-35
    36-40
    13
    18
    13
    18
    15
    20
    15
    20
    12
    17
    12
    17
    10
    20
    30
    45

    >40
    20
    20
    24
    24
    20
    20
    22
    50

    SET 1
    SET 2
    SET 3
    SET 4
    SET 5
    SET 6
    SET 7
    SET 8

    100 pushups routine


    WEEK 4 DAY 1
    REST 60 SECONDS
    45-50
    51-60
    SET 1
    25
    40
    SET 2
    30
    50
    SET 3
    20
    25
    SET 4
    15
    25
    SET 5 MAX
    40
    50

    >60
    45
    55
    35
    30
    55

    SET 1
    SET 2
    SET 3
    SET 4
    SET 5
    SET 6
    SET 7
    SET 8
    SET 9

    100 pushups routine


    WEEK 4 DAY 2
    REST 45 SECONDS
    45-50
    51-60
    14
    20
    14
    20
    15
    23
    15
    23
    14
    20
    14
    20
    10
    18
    10
    18
    44
    53

    >60
    22
    22
    30
    30
    24
    24
    18
    18
    58

    SET 1
    SET 2
    SET 3
    SET 4
    SET 5
    SET 6
    SET 7
    SET 8
    SET 9

    100 pushups routine


    WEEK 4 DAY 3
    REST 45 SECONDS
    45-50
    51-60
    13
    22
    13
    22
    17
    30
    17
    30
    16
    25
    16
    25
    14
    18
    14
    18
    50
    55

    >60
    26
    26
    33
    33
    26
    26
    22
    22
    60

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