Kurang dari 5
| Jika kamu melakukan kurang dari 5 push up dalam tes | |||
| Hari 1 istirahat 60 detik (atau lebih) antar set | Hari 4 istirahat 60 detik (atau lebih) antar set | ||
| set 1 | 2 | set 1 | 5 |
| set 2 | 3 | set 2 | 6 |
| set 3 | 2 | set 3 | 4 |
| set 4 | 2 | set 4 | 4 |
| set 5 | maksimal (minimal 3) | set 5 | maksimal (minimal 6) |
| Istirahat minimal 1 hari | Istirahat minimal 1 hari | ||
| Hari 2 istirahat 90 detik (atau lebih) antar set | Hari 5 istirahat 90 detik (atau lebih) antar set | ||
| set 1 | 3 | set 1 | 5 |
| set 2 | 4 | set 2 | 6 |
| set 3 | 2 | set 3 | 4 |
| set 4 | 3 | set 4 | 4 |
| set 5 | maksimal (minimal 4) | set 5 | maksimal (minimal 7) |
| Istirahat minimal 1 hari | Istirahat minimal 1 hari | ||
| Hari 3 istirahat 120 detik (atau lebih) antar set | Hari 6 istirahat 120 detik (atau lebih) antar set | ||
| set 1 | 4 | set 1 | 5 |
| set 2 | 5 | set 2 | 7 |
| set 3 | 4 | set 3 | 5 |
| set 4 | 4 | set 4 | 5 |
| set 5 | maksimal (minimal 5) | set 5 | maksimal (minimal 7) |
| Istirahat minimal 2 hari | Istirahat minimal 2 hari | ||
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