Scribd Logo
Upload

Welcome to Scribd!

  • 8 views

    Weekly Advanced Push Up Exercise Plan

    Uploaded by

    hazanal sabdani
    Advance push-up excercise plan

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Weekly Advanced Push Up Exercise Plan

    Uploaded by

    hazanal sabdani
    8 views2 pages
    Advance push-up excercise plan

    Original Title

    Weekly-Advanced-Push-Up-Exercise-Plan

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Advance push-up excercise plan

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    8 views2 pages

    Weekly Advanced Push Up Exercise Plan

    Uploaded by

    hazanal sabdani
    Advance push-up excercise plan

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    wikiHow

    Weekly Advanced Push-Up Exercise Plan

    Day 1:

    Warm-up with 10 minutes of light cardio or stretching


    3 sets of 12-15 diamond push-ups
    3 sets of 12-15 clap push-ups
    3 sets of 12-15 decline push-ups

    Day 2:

    Warm-up with 10 minutes of light cardio or stretching


    3 sets of 12-15 close grip push-ups
    3 sets of 12-15 one-arm push-ups (per arm)
    3 sets of 12-15 pike push-ups

    Day 3:

    Rest day or light cardio/stretching

    Day 4:

    Warm-up with 10 minutes of light cardio or stretching


    3 sets of 12-15 wide grip push-ups
    3 sets of 12-15 push-ups with alternating leg lifts
    3 sets of 12-15 spiderman push-ups

    Day 5:

    Warm-up with 10 minutes of light cardio or stretching


    3 sets of 12-15 archer push-ups (per arm)
    3 sets of 12-15 handstand push-ups (or modified version against a wall)
    3 sets of 12-15 push-ups with shoulder taps

    Day 6:

    Rest day or light cardio/stretching

    Day 7:

    Warm-up with 10 minutes of light cardio or stretching


    3 sets of 12-15 typewriter push-ups
    3 sets of 12-15 plyometric push-ups
    3 sets of 12-15 push-ups with feet elevated

    Page 1
    wikiHow

    Remember to adjust the reps and sets according to your fitness level, and take breaks if you
    need to. Make sure to maintain proper form throughout each exercise and listen to your body to
    avoid injury. Also, be sure to incorporate rest days to allow your muscles to recover and avoid
    overtraining.

    Page 2

    You might also like