This training plan is for those who want to give their arms and shoulders a huge boost in strength, either for a particular sport or to regain some of their former strength. This is for all ages from 14 to 60 years old. I set this plan up to work for 35 days, but during those 35 days you have to take 3-4 days off during this time frame. Any 3 or 4 days will do, but never consecutive days off. And you’ll need a watch with a seconds hand, so make sure you do it where a watch is visible.
The stretching routine should be done every day before exercising.
jumping jacks for a minute
Jog on the spot for a minute,
Toe toe for a minute
Shadow boxing for two minutes.
Complete 100 pushups on day one, do it however you can today, but aim to do this in 30 minutes.
On the second day complete 100 push-ups, do ten push-ups at a time with a minute or two rest between each set.
Day three, repeat day two
Day four complete 150 pushups, do ten to fifteen pushups at a time with a minute or two rest between each set, the goal for today is to complete this in 45 minutes or less.
On the fifth day complete 150 push-ups, in 35 minutes or less using whatever numbers and sets you need to complete this.
On the sixth day complete 200 push-ups, in 35 minutes or less using whatever numbers and sets you need to complete this.
Day 7 completes 250 push-ups, in 45 minutes or less. Today’s goal is to do 10 sets of 25 push-ups, with a two to three minute rest between each set.
On day eight complete 250 push-ups, repeat on day seven.
On the ninth day complete 250 push-ups, in 30 minutes using whatever numbers and sets you need to complete this.
On day ten complete 400 push-ups, in 60 minutes using whatever numbers and sets you need to complete this.
Day eleven, repeat day ten.
On day twelve complete 400 push-ups, complete 16 sets of 25 push-ups in 45 minutes.
Day #13 complete 400 push-ups, repeat on day twelve.
On the fourteenth day complete 500 push-ups in 60 minutes using whatever numbers and sets you need to complete this.
Day #15) repeat on day fourteen
Day #16) Complete 500 push-ups in 60 minutes using whatever numbers and sets you need to complete this.
On the seventeenth day complete 500 push-ups, in 45 minutes using whatever numbers and sets you need to complete this.
Day #18) repeat day seventeen.
On day nineteen complete 600 push ups, in 60 minutes using whatever numbers and sets you need to complete this.
Day #20) Complete 700 push-ups, in 60 minutes using whatever numbers and sets you need to complete this.
On the twenty-first complete 700 push-ups, in 50 minutes using whatever numbers and sets you need to complete this.
Day #22) same as above, repeat day #21
On the twenty-third day complete 800 push-ups, in 60 minutes using whatever numbers and sets you need to complete this.
Day #24) Complete 800 push-ups, in 55 minutes using whatever numbers and sets you need to complete this.
Day twenty-fifth, complete 12 sets of push-ups, with a 60-second rest between each set, doing the maximum number of push-ups in each set.
Day #26) Complete 15 sets of pushups, with a 60 second rest between each set, doing the maximum number of pushups in each set.
Day #27) Complete 900 push-ups, in 60 minutes using whatever numbers and sets you need to complete this.
Day #28) Complete 15 sets of pushups, with a 60 second rest between each set, doing the maximum number of pushups in each set.
Day #29) Complete 900 push-ups, in 60 minutes using whatever numbers and sets you need to complete this.
Day #30) Complete 15 sets of push-ups, with a 60-second rest between each set, doing the maximum number of push-ups in each set.
Day #31) Complete 900 push-ups, in 50 minutes using whatever numbers and sets you need to complete this.
Day #32) Complete 1,000 push-ups, in 65 minutes using whatever numbers and sets you need to complete this.
Day #33) Complete 1,000 push-ups, in 60 minutes using whatever numbers and sets you need to complete this.
Remember to take 3-4 days off during this time, and pick up where you left off, and not skip any days.