Here’s a program that will take you from little upper body strength to being able to complete 40 consecutive push-ups in just 40 days. The exercises are meant to be done 4 days a week, with rest on the other 3. The comma’s represent breaks in between sets of push-ups. Breaks should be long enough to catch your breath, but all completed within the same hour. A simple practice is to pick a television program and do each set during a commercial break.
| Monday | Wednesday | Friday | Sunday | |
|---|---|---|---|---|
| Week 1 | 6,6,4,4,5 | 6,8,6,4,6 | 8,8,6,6,7 | 8,8,8,8 |
| Week 2 | 10,10,8,8,9 | 10,12,10,8,10 | 12,12,10,10,11 | 12,12,12,12 |
| Week 3 | 16,16,12,12,12 | 18,16,18,16 | 18,18,18,18 | 20,20,20 |
| Week 4 | 20,20,15,15, | 25,20,15,15 | 25,25,20 | 30,20,10 |
| Week 5 | 30,20,20 | 30,20,20 | 35,20,10 | 35,35 |
| Week 6 | 35,20,10 | 40,10 | 40 |
