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

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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 !

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