Week 1 Hundred Pushups. So, youve completed your initial test and keen to start the program Excellent news If you managed 5 or less pushups in the test, follow column 1. Personalized-6-Week-Workout-Program-1024x527.jpg' alt='9 Week Workout Program' title='9 Week Workout Program' />If you completed between 6 and 1. Between 1. 1 and 2. Impressive Column 3 is what youre looking for. Theres a workout program that can help you look great at 20 and at 80. Download Banacek Season. Every man I train uses some variation of it, and its yours for free. The biggest difference. XMXbZRYNVbitn2LHXHSop_RlDQJlWzOH79_Q7_YU8QZkvjfRKfiviZJdujuh0FTlS7qo=h900.png' alt='9 Week Workout Program' title='9 Week Workout Program' />More than 2. I would suggest starting the program on Week 3. Master Custom Filter. Choose either Column 2 or 3 based on the number of pushups you managed in your initial test. For example lets say you managed 8 pushups. Looking at the second column, Day 1 begins with Set 1 6 pushups, a rest period of 6. Set 2 6 pushups. This is a complete 12 week program to help you get ripped. Feature includes detailed diet plan and cardio schedule, along with a 4 day upperlower muscle building split. Rest for 6. 0 seconds and continue with Set 3 4 pushups and Set 4 4 pushups, before finishing with Set 5 and as many consecutive pushups as you can comfortably manage at least 5, but not so many that you damage muscle tissue. The 6. 0 seconds rest between each level should allow you to complete the workout, but I promise it will get tough towards the end. Treat yourself to a rest day before moving on to Day 2, and then again before you complete Day 3. I find that Monday, Wednesday, Friday works well and allows you to use the weekend for rest and recovery before moving on to the next stage of the program. Feel free to juggle the plan around to meet your busy schedule, but make sure you rest in between workout days. DAY 1. REST 6. 0 SECONDS BETWEEN EACH SETLONGER IF REQUIREDPUSHUPSlt 5. Free Dead Or Alive Xtreme 2 Install To Hdd Programs. SET 1. 26. 10. SET 2. SET 3. 24. 7SET 4. SET 5. 359Completed this workout Go log it at PUSHUPS LOGGERThis weight loss workout plan consists of a daybyday guide to help you lose weight get fit. The exercise plan is for beginners, intermediate advanced. James Grage Rewired 9 Week Fitness Trainer.