This push-up drill will fill out your pecs, delts & tri's in two weeks
This program will help you to get notifications on time then you need to do specific number of Push-Ups using Evil Russian “Hit the Deck” program. You will not need to set reminders then to do it, just do whatever you do and wait for notifications. Also this program helps to see your gain from exercise.
More about Evil Russian Program:
Before the bench press was a twinkle in some early powerlifter's eye, the push up was the true measure of a person. A hundred separated the men from the boys; the women from the girls. Still does. How will you rate?
Pretty good if you follow this program.
All right, so you're not planning to join the marines- your loss, their gain- so why should you bother giving me a hundred? Because, if you train the right way, this push-up drill will fill out your pecs, delts & tri's faster than a jarhead recruit can clean a latrine with his toothbrush.
The evil Russian’s “hit the deck” program:
WEEK 1
Mon: 100% test, relative intensity (RI) 30% Set frequency (SF) 60 min
Tues: RI 50% SF 60 min
Wed: RI 60% SF 45 min
Thurs: RI 25% SF 60 min
Fri: RI 45% SF 30 min
Sat: RI 40% SF 60 min
Sun: RI 20% SF 90 min
WEEK 2
Mon: 100% test RI 35% SF 45min
Tues: RI 55% SF 20 min
Wed: RI 30% SF 15 min
Thurs: RI 65% SF 60min
Fri: RI 35% SF 45 min
Sat: RI 45% SF 60 min
Sun: RI 25% SF120 min
WEEK 3
Mon: 100% test
The program outlined in the chart above is self-explanatory. Just drop & give me a specified percentage of your last personal best at given time intervals throughout the day. For instance, if you managed 50 push-ups on your test, do 25 on the day that calls for 50% relative intensity. On Mondays, test yourself for one set & do east sets for the rest of the day. You are going to love the constant pump!