Take the number of pushups you managed to do in your test and pick up the appropriate column.

pushups training week 5

pushups training week 6

Take a rest for 2 days, then make new test.


After 6th week it is time for new test. Depending on the results of the test, continue with an appropriate week and column, even if it means you have to do 5th or 6th week again.

Continue to week 7 & 8 if you managed to do more than 45 pushups.

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