The Push-up Workout Program for People Who Can’t Do Push-ups
Week One:
Wall Push-ups 3×10
Plank Hold on Forearms 2×10 seconds
Week Two:
Wall Push-ups 3×15
Plank Hold on Forearms 2×20 seconds
Week Three:
Wall Push-ups 1×15
Chair Pushups “Top” Position 3×10
Wall Push-ups 3×15
Plank Hold on Forearms 2×30 seconds
Week Four:
Wall Push-ups 2×15
Chair Pushups “Top” Position 3×15
Wall Push-ups 3×20
Plank Hold on Hands 2×10 seconds
Week Five:
Wall Push-ups 2×20
Chair Pushups “Bottom” Position 3×10
Chair Pushups “Top” Position 3×15
Plank Hold on Hands 2×20 seconds
Week Six:
Wall Push-ups 2×20
Chair Pushups “Bottom” Position 3×15
Chair Pushups “Top” Position 3×20
Plank Hold on Hands 2×30 seconds
Take three days rest, and attempt your pushup again.
Cover art by Clayton Miller
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October 15th, 2008 at 8:36 pm
Loved it!
July 28th, 2009 at 3:15 pm
[...] Upper/Lower split means that you are train your upper body on one day, and lower body the second day. This split is ideal for intermediates and advanced [...]