Workout plan: How to do Twenty Push-ups in a row!

Person doing his push-up workout plan on the beach

In this post, you will find a workout plan that will help you to do twenty push-ups in a row.

Push-ups are one of the most important exercises, if not the most important exercise, to gain muscles. The big advantage of this exercise is that it can be carried out with only your bodyweight, which means you don’t need any additional equipment. Nevertheless, push-ups train multiple parts of your body. These are: chest, back, biceps, triceps, shoulders, torso, and glutes.

Workout Plan

This workout plan will help you to reach your goal of  doing twenty push-ups in a row.

There are a few general rules:

  1. The number indicates the number of repetitions. These repetitions should be executed without a break.
  2. The dash (-) symbolizes a break in between sets. This break should be 30 seconds, but not longer than that.
  3. During the last set, the number of repetitions that is mentioned should be carried out. However, the last set is meant for you to push you to the absolute limit. This means that you should do as many repetitions as you can (without a break, of course).
  4. Should you not be able to finish a day, which means you are either not able to do the designated repetitions without a break or you need more than 30 seconds for your break, then you will have to repeat this workout day on the next day until you can finish successfully.

To facilitate the process, I am going to explain to you the first workout day in more detail:

  • 2 repetitions in a row.
  • 30 second break.
  • 3 repetitions in a row.
  • 30 second break.
  • 4 repetitions in a row.
  • 30 second break.
  • 3 repetitions in a row.
  • 30 second break.
  • 2 repetitions in a row (AT LEAST!). After that, as many push-ups as you can do without a break.
  • DONE!

Overview

Day 1:               2 – 3 – 4 – 3 – 2

Day 2:               3 – 4 – 4 – 3 – 2

Day 3:               4 – 4 – 3 – 5 – 4

Day 4:               5 – 6 – 6 – 4 – 4

Day 5:               7- 6 – 6 – 5 – 3

Day 6:               8 – 8 – 6 – 7 – 6

Day 7:               10 – 6 – 10 – 8 – 6

Day 8:               12 – 8 – 8 – 10 – 8

Day 9:               14 – 10 – 14 – 8 – 8

Day 10:             20

 

I hope with this workout plan I was able to help you to reach your goal of doing twenty push-ups in row!

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