Press Up Challenge

Here is a challenge for you to try this month.  I am doing this routine this month in addition to my other training. To add in some extra chest and tricep volume work into your routine, try this press up routine.

–  Test how many push ups you can do in a row.
–  Divide that number by two and on day 1, perform 5 sets of that number of press ups across the day.    You can do the sets split up across the day, or all together as a workout.  The next day you will do 5    sets again but add one rep to each set. The following day add another rep to each set and so on.    — – You do this until you have doubled the number of press ups you originally started on.
– Take a rest day every 7 days.

For example

If you can do 40 press ups in a row, then….
Day 1 you would do 5 sets of 20 reps.
Day 2 – 5 x 21 reps
Day 3 – 5 x 22 reps
Day 4 – 5 x 23 reps
Day 5 – 5 x 24 reps
Day 6 – 5 x 25 reps
Day 7 – 5 x 26 reps
Day 8 – Rest day
Day 9- 5 x 27 reps
Day 10 – 5 x 28 reps
Day 11 – 5 x 29 reps
Day 12 – 5 x 30 reps
Day 14 – 5 x 31 reps
Day 15 – 5 x 32 reps
Day 16 – Rest day
Day 17 – 5 x 33 reps
Day 18 – 5 x 34 reps
Day 19 – 5 x 35 reps
Day 20 – 5 x 36 reps
Day 21 – 5 x 37 reps
Day 22 – 5 x 38 reps
Day 23  – Rest Day
Day 24 – 5 x 39 reps
Day 25 – 5 x 40 reps
Day 26 – Rest Day
Day 27 – Rest Day
Day 28 – Re-Test max press ups in one go.

Try it and let me know your results.

Phil

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