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7/30/2019 trenirng program push ups
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Before you start with our pushups training program, you have to take ourtest,to see where you are and where to start and how to
plan your pushups training program.Training program for first week can be started for those who managed to do up to 13
pushups on the test. The rest of you can start a program for week 3, 5, 7 or even 9, depends on how many pushups you
managed to do in your test.
EXPLANATION:
Take the number of pushups you managed to do in your test and pick up the appropriate column. If you managed up to 6 pushups,pick column number 1. If you managed from 6 up to 13 pushups, pick column number 2. If you managed more than 13 pushups, takea look at table for week 3, 5, 7 or 9, depends on how many pushups you managed to do in your test.You start your training with serie #1, then you take a rest of 60 seconds, continue with serie #2 and so on. If you need, you can
take a longer rest between series.
PUSHUPS TESTTake this test and please,dont cheat.Test is very simpleget down and make as many correct pushups you can.You can view
and compare your test results in table number 1:
RATE
up to 35 years
(number of pushups)
35 to 50 years
(number of pushups)
more than 50 years
(number of pushups)
no power
0 - 6
0 - 6
0 6
weak
7 13
7 12
7 10
average
14 32
13 26
11 19
above average
33 55
27 45
20 32
strong
56 99
46 8033 50
full of power
100 and more
81 and more
51 and more
If you would like to know where you stand compared to others, you can view the awerage results in table number 2:
no power
4%
weak
53%
average
26%
above average
13%
strong
3%
full of power
1%
You too can come to rate strong or even full of power if you just show some will, discipline and you follow ourpushups training
program.You wont achive this over night, but you can achive this in 4, 6, 10 or 12 weeks.
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Week 1 & 2Take the number of pushups you managed to do in your test and pick up the appropriate column.
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Take a rest for 2 days, then make new test.
NEW TEST:
After 2nd week it is time for new test. Depending on the results of the test, continue with an appropriate week and column, even if
it means you have to do 1st or 2nd week again.
Continue to week 3 & 4 if you managed to do more than 13 pushups.
Week 3 & 4Take the number of pushups you managed to do in your test and pick up the appropriate column.
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Take a rest for 2 days, then make new test.
NEW TEST:
After 4th week it is time for new test. Depending on the results of the test, continue with an appropriate week and column, even if it
means you have to do 3rd or 4th week again.
Continue to week 5 & 6 if you managed to do more than 28 pushups.
Week 5 & 6
Take the number of pushups you managed to do in your test and pick up the appropriate column.
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Take a rest for 2 days, then make new test.
NEW TEST:
After 6th week it is time for new test. Depending on the results of the test, continue with an appropriate week and column, even if it
means you have to do 5th or 6th week again.
Continue to week 7 & 8 if you managed to do more than 45 pushups.
Week 7 & 8Take the number of pushups you managed to do in your test and pick up the appropriate column.
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Take a rest for 2 days, then make new test.
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NEW TEST:
After 8th week it is time for new test. Depending on the results of the test, continue with an appropriate week and column, even if it
means you have to do 7th or 8th week again.
Continue to week 9 & 10 if you managed to do more than 65 pushups.
Week 9 & 10Take the number of pushups you managed to do in your test and pick up the appropriate column.
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CONGRATULATIONS! You managed to do 100 pushups at once!
