7 Weeks to 100 Push-Ups: Strengthen and Sculpt Your Arms, by Steve Speirs

By Steve Speirs

"As a logo of future health and well being, not anything surpasses the straightforward push-up. It checks the entire physique, enticing muscular tissues within the hands, chest, stomach, hips and legs." —The ny Times

If you're able to vastly elevate your energy, keep on with the 7-week application during this ebook and you'll quickly be capable of entire a hundred consecutive push-ups! You'll additionally rework your health, glance nice and believe even greater as you sculpt each muscle out of your neck all the way down to your calves.

Offering a number of custom-designed, daily plans, this ebook has anything for everybody: from newbies embarking on a brand new exercise routine routine to athletes seeking to increase their energy education program.

Unleashing the ability of the final word energy workout 7 Weeks to a hundred Push-Ups includes:

•Instruction on find out how to do an ideal push-up
•Muscle-by-muscle breakdown of strength-building
•Challenging push-up variations

Show description

Read Online or Download 7 Weeks to 100 Push-Ups: Strengthen and Sculpt Your Arms, Abs, Chest, Back and Glutes by Training to do 100 Consecutive Push-Ups PDF

Best physical fitness books

The Key Poses of Yoga (Scientific Keys, Volume 2)

This publication deals a systematic method of knowing the perform of hatha yoga. via four-color, three-d illustrations of significant muscle groups, tendons, and ligaments, Ray lengthy describes the perform and merits of hatha yoga. particular anatomical and physiological descriptions spotlight the agonist, antagonist, and synergist muscular tissues that come into play with every one pose.

Athletic Body in Balance

Nice athletes make tricky strikes glance easy with a mix of ability, power, and stability. conventional conditioning builds a health base, yet smooth activities education takes under consideration athletic circulate styles. Athletic physique in stability is the 1st consultant of its style to teach you the way to coach for gentle, fluid move and stop muscle imbalances, mobility regulations, balance difficulties, and accidents.

Younger Skin Starts in the Gut: 4-Week Program to Identify and Eliminate Your Skin-Aging Triggers - Gluten, Wine, Dairy, and Sugar

An easy nutritional method of reaching gleaming pores and skin THAT'S freed from AGE SPOTS, SAGGING AND WRINKLES

Eating an excessive amount of of the inaccurate meals is undesirable to your digestion; and what’s worse, it indicates up on your face as wrinkles, blemishes, baggage and extra. fortunately, via deciding upon and removing your skin-aging triggers, you could concurrently heal your intestine, cease this means of “digest-aging” and opposite its unwanted effects in your skin.

Younger epidermis begins within the intestine presents an entire fit pores and skin routine that produces appealing gleaming epidermis through balancing hormones, fighting irritation and retaining well-adjusted digestion. The book’s accomplished four-week software and fit recipes supply recommendations to 8 diverse indicators of aging—including asymmetric epidermis tone, puffiness, darkish circles and grownup acne—and promises one completely satisfied consequence: younger-looking, more fit dermis.

The Muscle and Strength Nutrition Pyramid


Long long past are the times of strict meal plans and cookie-cutter nutritional techniques. we all know an excessive amount of as an to face for those “one plan matches all” foodstuff prescriptions. This publication will exhibit a suite of guidance, ideas, and theories to create a framework for athletes with muscle and energy in mind.

1. dietary prioritization according to goals
The dependent order of value is what makes this booklet various. convinced, many stuff subject, but if do they subject? this is often the query spoke back all through this article to maintain you from losing time and effort along with your dietary efforts.

2. Science-based calculations for any energy athlete
Whether the athlete goals to get healthy for the bodybuilding level, reduce kilos for a weight type, or make sure that their foodstuff is sufficiently assisting their muscle gaining efforts, we’ve acquired it covered.

3. nutritional philosophies for long term adherence and success
We don’t’ think in quickly fixes. We think in lifestyle…. The targeted mindsets, instruments, and strategies defined during this ebook may help you discover the proper stability among adherence, consistency, and adaptability inside of your foodstuff plan to set you up for persisted growth all through your athletic occupation.

Additional info for 7 Weeks to 100 Push-Ups: Strengthen and Sculpt Your Arms, Abs, Chest, Back and Glutes by Training to do 100 Consecutive Push-Ups

Sample text

Remember to always warm up before any exercise. Warming up reduces the risk of injury and prepares your muscles to do a push-up. You can actually lift/push/pull more if you go through a proper warm-up routine, as compared to diving straight into the exercises. A suggested warm-up routine can be found on page 110. Once you’ve warmed up, move on to the test. Before you begi n 37 Maintain a straight line from your shoulders to your feet by keeping your abs tight. Starting position for the initial push-up test.

Find out what limitations you have, if any. The last thing you want is an injury that prevents you from reaching your goal. Before you begi n 33 Injury Prevention It’s safe to say that nothing is more frustrating when you’re training hard than encountering an injury. If you have any doubt as to your current ability to perform the 7 Weeks to 100 Push-Ups program, please consult with your doctor or trained medical professional. A preexisting injury may be aggravated if you dive into the initial test and begin the program without allowing enough time to heal properly.

Be gi n n e r 1 Week 7 M ond ay Warm up Se t 1 S et 2 S et 3 S et 4 S et 5 S et 6 S et 7 Set 8 10 15 10 10 33+ — — — Stretch 8 8 8 36+ Stretch 10 10 10 40+ Stretch Re st Tuesd ay Wed nes da y Warm up 8 8 12 12 Re st Thurs d ay Frid ay Warm up 10 10 14 14 S aturd ay Re st Sund ay Re st Week 8 M ond ay Warm up Se t 1 S et 2 S et 3 S et 4 S et 5 S et 6 S et 7 Set 8 12 16 12 12 45+ — — — Stretch 9 9 9 50+ Stretch 11 11 11 55+ Stretch Re st Tuesd ay Wed nes da y Warm up 9 9 13 13 Re st Thurs d ay Frid ay Warm up 11 11 15 15 S aturd ay Re st Sund ay Re st Re st 6 0 se c o n d s b et we e n e a ch S ET (l o n ge r i f re q u i re d ) Re m e m b e r to wa r m u p a n d st ret ch !

Download PDF sample

Rated 4.22 of 5 – based on 24 votes