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  • 7 Week Program

    Uploaded by

    Imran Saee
    13 views8 pages
    The 7 week Ultimate Program for 100 Pushups Chinups and Situps is here in downloadable spreadsheet format. Customize it according to your needs and see the results in 7 weeks.

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    The 7 week Ultimate Program for 100 Pushups Chinups and Situps is here in downloadable spreadsheet format. Customize it according to your needs and see the results in 7 weeks.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    13 views8 pages

    7 Week Program

    Uploaded by

    Imran Saee
    The 7 week Ultimate Program for 100 Pushups Chinups and Situps is here in downloadable spreadsheet format. Customize it according to your needs and see the results in 7 weeks.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 8

    WEEK 1

    PU CU N
    Warmup SET 1 SET 2 SET 3
    Monday " 4 6 4
    Tuesday " 5 4 5
    Wednesday " 6 8 6
    Thursday " 6 5 5
    Friday " 7 10 7
    Saturday " 5 6 6
    WEEK 2
    Warmup SET 1 SET 2 SET 3
    Monday " 7 9 7
    Tuesday " 6 5 4
    Wednesday " 8 10 8
    Thursday " 6 5 5
    Friday " 9 11 9
    Saturday " 5 9 5
    WEEK 3
    Warmup SET 1 SET 2 SET 3
    Monday " 9 12 9
    Tuesday " 8 6 5
    Wednesday " 10 13 10
    Thursday " 8 7 6
    Friday " 11 14 12
    Saturday " 10 6 7
    WEEK 4
    Warmup SET 1 SET 2 SET 3
    Monday " 12 15 12
    Tuesday " 8 10 6
    Wednesday " 14 16 14
    Thursday " 11 6 8
    Friday " 15 17 15
    Saturday " 10 10 10
    WEEK 5
    Warmup SET 1 SET 2 SET 3
    Monday " 16 20 16
    Tuesday " 10 9 9
    Wednesday " 10 10 16
    Thursday " 11 10 9
    Friday " 11 11 16
    Saturday " 14 12 11
    WEEK 6
    Warmup SET 1 SET 2 SET 3
    Monday " 12 12 22
    Tuesday " 11 12 11
    Wednesday " 14 14 18
    Thursday " 15 12 10
    Friday " 16 16 22
    Saturday " 17 15 12
    WEEK 7
    Warmup SET 1 SET 2 SET 3
    Monday " 14 20 19
    Tuesday " 14 16 10
    Wednesday " 18 18 20
    Thursday " 15 15 10
    Friday " 20 20 22
    Saturday " 14 13 12
    WEEK 1
    CU PU
    SET 4 SET 5 SET 6 SET 7 SET 8 STRECH
    4 5+ - - - "
    4 3 - - - "
    6 7+ - - - "
    6 4 - - - "
    7 9+ - - - "
    5 5 - - - "
    WEEK 2
    SET 4 SET 5 SET 6 SET 7 SET 8 STRECH
    7 10+ - - - "
    6 5 - - - "
    8 11+ - - - "
    4 4 - - - "
    9 12+ - - - "
    5 5 - - - "
    WEEK 3
    SET 4 SET 5 SET 6 SET 7 SET 8 STRECH
    9 14+ - - - "
    6 2 - - - "
    10 16+ - - - "
    5 2 - - - "
    12 18+ - - - "
    8 2 - - - "
    WEEK 4
    SET 4 SET 5 SET 6 SET 7 SET 8 STRECH
    12 18+ - - - "
    6 2 - - - "
    14 19+ - - - "
    6 2 - - - "
    15 22+ - - - "
    2 - - - - "
    WEEK 5
    SET 4 SET 5 SET 6 SET 7 SET 8 STRECH
    15 26+ - - - "
    7 6 - - - "
    16 10 10 31+ - "
    7 5 - - - "
    16 11 11 37+ "
    9 - - - - "
    WEEK 6
    SET 4 SET 5 SET 6 SET 7 SET 8 STRECH
    22 40+ - - - "
    10 10 - - - "
    18 14 14 44+ - "
    9 9 - - - "
    22 16 16 48+ - "
    - - - - - "
    WEEK 7
    SET 4 SET 5 SET 6 SET 7 SET 8 STRECH
    20 50+ - - - "
    10 10 - - - "
    20 16 16 16 55+ "
    10 10 - - - "
    22 18 18 18 60+ "
    11 10 - - - "
    WEEK 1
    PU CU N CU
    SET 1 SET 2 SET 3 SET 4
    4/Mar/2013 Monday 4 6 4 4
    5/Mar/2013 Tuesday 5 4 5 4

    Warmup
    6/Mar/2013 Wednesday 6 8 6 6
    7/Mar/2013 Thursday 6 5 5 6
    8/Mar/2013 Friday 7 10 7 7
    9/Mar/2013 Saturday 5 6 6 5
    10/Mar/2013 WEEK 2
    SET 1 SET 2 SET 3 SET 4
    11/Mar/2013 Monday 7 9 7 7
    Warmup
    12/Mar/2013 Tuesday 6 5 4 6
    13/Mar/2013 Wednesday 8 10 8 8
    14/Mar/2013 Thursday 6 5 5 4
    15/Mar/2013 Friday 9 11 9 9
    16/Mar/2013 Saturday 5 9 5 5
    17/Mar/2013 WEEK 3
    SET 1 SET 2 SET 3 SET 4
    18/Mar/2013 Monday 9 12 9 9
    Warmup

    19/Mar/2013 Tuesday 8 6 5 6
    20/Mar/2013 Wednesday 10 13 10 10
    21/Mar/2013 Thursday 8 7 6 5
    22/Mar/2013 Friday 11 14 12 12
    23/Mar/2013 Saturday 10 6 7 8
    24/Mar/2013 WEEK 4
    SET 1 SET 2 SET 3 SET 4
    25/Mar/2013 Monday 12 15 12 12
    Warmup

    26/Mar/2013 Tuesday 8 10 6 6
    27/Mar/2013 Wednesday 14 16 14 14
    28/Mar/2013 Thursday 11 6 8 6
    29/Mar/2013 Friday 15 17 15 15
    30/Mar/2013 Saturday 10 10 10 2
    31/Mar/2013 WEEK 5
    SET 1 SET 2 SET 3 SET 4
    1/Apr/2013 Monday 16 20 16 15
    Warmup

    2/Apr/2013 Tuesday 10 9 9 7
    Warmup
    3/Apr/2013 Wednesday 10 10 16 16
    4/Apr/2013 Thursday 11 10 9 7
    5/Apr/2013 Friday 11 11 16 16
    6/Apr/2013 Saturday 14 12 11 9
    7/Apr/2013 WEEK 6
    SET 1 SET 2 SET 3 SET 4
    8/Apr/2013 Monday 12 12 22 22

    Warmup
    9/Apr/2013 Tuesday 11 12 11 10
    10/Apr/2013 Wednesday 14 14 18 18
    11/Apr/2013 Thursday 15 12 10 9
    12/Apr/2013 Friday 16 16 22 22
    13/Apr/2013 Saturday 17 15 12 -
    14/Apr/2013 WEEK 7
    SET 1 SET 2 SET 3 SET 4
    15/Apr/2013 Monday 14 20 19 20
    Warmup

    16/Apr/2013 Tuesday 14 16 10 10
    17/Apr/2013 Wednesday 18 18 20 20
    18/Apr/2013 Thursday 15 15 10 10
    19/Apr/2013 Friday 20 20 22 22
    20/Apr/2013 Saturday 14 13 12 11
    WEEK 1
    PU
    SET 5 SET 6 SET 7 SET 8 Total
    5+ - - - 18
    3 - - - 21

    STRECH
    7+ - - - 26
    4 - - - 26
    9+ - - - 31
    5 - - - 27
    WEEK 2
    SET 5 SET 6 SET 7 SET 8
    10+ - - - 30

    STRECH
    5 - - - 26
    11+ - - - 34
    4 - - - 24
    12+ - - - 38
    5 - - - 29
    WEEK 3
    SET 5 SET 6 SET 7 SET 8
    14+ - - - 39

    STRECH
    2 - - - 27
    16+ - - - 43
    2 - - - 28
    18+ - - - 49
    2 - - - 33
    WEEK 4
    SET 5 SET 6 SET 7 SET 8
    18+ - - - 51
    STRECH

    2 - - - 32
    19+ - - - 58
    2 - - - 33
    22+ - - - 62
    - - - - 32
    WEEK 5
    SET 5 SET 6 SET 7 SET 8
    26+ - - - 67
    STRECH

    6 - - - 41
    STRECH
    10 10 31+ - 72
    5 - - - 42
    11 11 37+ 76
    - - - - 46
    WEEK 6
    SET 5 SET 6 SET 7 SET 8
    40+ - - - 68

    STRECH
    10 - - - 54
    14 14 44+ - 92
    9 - - - 55
    16 16 48+ - 108
    - - - - 44
    WEEK 7
    SET 5 SET 6 SET 7 SET 8
    50+ - - - 73

    STRECH
    10 - - - 60
    16 16 16 55+ 124
    10 - - - 60
    18 18 18 60+ 138
    10 - - - 60

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