Target Muscles

Rectus abdominis, erector spinae, transverse abdominus and triceps.

Proper Execution

Press up on one hand at a time, than back to elbows. Try to do the prescribed reps in as little sets as you can.

Exercise Progression (reps per arm)

  • Difficulty Level 1:

Day 1:20/ Day2:25/ Day3:Rest/ Day4:25/ Day5:30/ Day6:Rest/ Day7:30/ Day8:35/ Day9:Rest/ Day10:35/ Day11:40/ Day12:Rest/ Day13:40/ Day14:45/ Day15:Rest/ Day16:45/ Day17:50/ Day18:Rest/ Day19:50/ Day20:55/ Day21:Rest/ Day22:55/ Day23:60/ Day24:Rest/ Day25:60/ Day26:65/ Day27:Rest/ Day28:65/ Day29:70/ Day30:Rest

  • Difficulty Level 2:

Day 1:40/ Day2:45/ Day3:Rest/ Day4:45/ Day5:50/ Day6:Rest/ Day7:50/ Day8:55/ Day9:Rest/ Day10:55/ Day11:60/ Day12:Rest/ Day13:60/ Day14:65/ Day15:Rest/ Day16:65/ Day17:70/ Day18:Rest/ Day19:70/ Day20:75/ Day21:Rest/ Day22:75/ Day23:80/ Day24:Rest/ Day25:80/ Day26:85/ Day27:Rest/ Day28:85/ Day29:90/ Day30:Rest

  • Difficulty Level 3:

Day 1:60/ Day2:65/ Day3:Rest/ Day4:65/ Day5:70/ Day6:Rest/ Day7:70/ Day8:75/ Day9:Rest/ Day10:75/ Day11:80/ Day12:Rest/ Day13:80/ Day14:85/ Day15:Rest/ Day16:85/ Day17:90/ Day18:Rest/ Day19:90/ Day20:95/ Day21:Rest/ Day22:95/ Day23:100/ Day24:Rest/ Day25:100/ Day26:105/ Day27:Rest/ Day28:105/ Day29:110/ Day30:Rest

Exercise Regressions

Regress to Plank

Categories: Abdomen


MonteQuono · May 2, 2022 at 11:56 pm

medication for ed

Williammal · May 5, 2022 at 8:02 pm

2.5 mg prednisone daily prednisone for sale order prednisone on line

Williammal · May 7, 2022 at 10:44 am

how to buy generic cialis online cialis 20 mg tablets and prices cialis sublingual

Williammal · May 8, 2022 at 2:47 am

buy dapoxetine with cialis cialis vs flomax for bph cialis buy online

Williammal · May 8, 2022 at 3:17 pm

ed vacuum pump muse ed drug vitality ed pills

Williammal · May 9, 2022 at 7:18 am

cialis 20 mg online usa purchasing cialis in the usa cialis and dapoxetime tabs in usa

Williammal · May 10, 2022 at 4:26 am

non prescription ed drugs new ed drugs ed remedies that really work

Williammal · May 10, 2022 at 4:22 pm

prednisone buy online nz buy prednisone prednisone cost canada

CharlesFut · May 11, 2022 at 6:16 pm

non prescription ed drugs prescription drugs online without doctor buy cheap prescription drugs online

CharlesFut · May 12, 2022 at 2:10 pm

buy prescription drugs without doctor prescription drugs prescription drugs without doctor approval

CharlesFut · May 13, 2022 at 1:39 pm

stromectol and herbs ivermectin for ear mites in dogs drug ivermectin

CharlesFut · May 14, 2022 at 6:00 am

buy prescription drugs without doctor prescription drugs without doctor approval ed meds online canada

CharlesFut · May 14, 2022 at 11:05 pm

finasteride buy online buy propecia finasteride drug finasteride

CharlesFut · May 15, 2022 at 1:51 pm

ivermectin for horses tractor supply ivermectin drench for goats ivermectin for mange

CharlesFut · May 16, 2022 at 2:33 am

stromectol uk Stromectol ivermectin ebv

Canadabit · May 17, 2022 at 12:43 pm

canada rx drugs online meds online without doctor prescription pharmacy without dr prescriptions

Canadabit · May 18, 2022 at 5:17 am

treatment of ed medications for ed ed medications

Canadabit · May 18, 2022 at 9:17 pm

order prescriptions online without doctor canadian pharmacy online ship to usa ordering prescription drugs from canada

Michaelgew · May 19, 2022 at 6:59 pm

clomid tablets for sale buy clomid 50mg online clomid

Michaelgew · May 20, 2022 at 11:39 am

best price for daily cialis tadalafil tablets 20 mg india tadalafil 10mg price

Michaelgew · May 21, 2022 at 3:21 am

stromectol for sale stromectol stromectol for humans for sale

Michaelgew · May 21, 2022 at 6:34 pm

stromectol stromectol 12 mg tablets stromectol pills for humans

Michaelgew · May 22, 2022 at 7:16 am

stromectol without a doctor prescription stromectol 3 mg tablets price stromectol without a doctor prescription

Michaelgew · May 22, 2022 at 8:00 pm

sildenafil 20 mg viagra price for viagra

JamesLic · May 23, 2022 at 4:41 pm

stromectol 12 mg tablets stromectol for humans for sale stromectol tablets for humans

JamesLic · May 24, 2022 at 5:47 am

price of ivermectin tablets stromectol for sale stromectol for humans for sale

JamesLic · May 24, 2022 at 9:14 pm

stromectol 12 mg tablets ivermectin for pinworms ivermectin USA

CraigRed · May 25, 2022 at 4:57 pm

buying viagra online pfizer viagra 100mg price п»їviagra pills

CraigRed · May 26, 2022 at 9:33 am

buy real viagra online viagra tablets for men when will viagra be generic

CraigRed · May 27, 2022 at 2:29 am

buy viagra online usa viagra online doctor prescription for viagra

Andrewtum · May 27, 2022 at 8:19 pm

generic name for cialis cialis generic cialis 10mg

Andrewtum · May 28, 2022 at 10:32 am

generic cialis? generic tadalafil 20mg india cialis deliver next day

Andrewtum · May 29, 2022 at 3:25 am

online pharmacies for cialis tadalafil 20mg generic cialis dapoxetine

Andrewtum · May 29, 2022 at 6:06 pm

is generic cialis safe cialis pills roman cialis

Andrewtum · May 30, 2022 at 7:31 am

buy cialis 36 hour tadalafil 20mg best price when to take cialis for best results

Andrewtum · May 30, 2022 at 8:59 pm

india to buy cialis tadalafil 20mg buy cialis blog usa

AurlieOlmn · July 8, 2022 at 4:23 am

casino world slots
cleopatra slots penny’s
adult slots era

ShaynaOlmn · July 14, 2022 at 2:06 pm

rutgers dissertation proposal help
writing phd dissertation
dissertation printing

JoeteOlmn · July 16, 2022 at 2:30 am

creative writing course in mumbai
writing doctoral dissertation
dissertation proposal writing

JoeteOlmn · July 19, 2022 at 2:05 am

masters dissertation
dissertation help
dissertation abstract

ChandaOlmn · July 20, 2022 at 5:24 pm

dissertation help online free
professional dissertation help
writing dissertations

AvivaOlmn · July 21, 2022 at 11:43 am

dissertation writing uk
uk dissertation writing help online
writing acknowledgement dissertation

DortheaOlmn · July 22, 2022 at 7:14 am

dissertation service
writing dissertation
writing a dissertation methodology

VerieeOlmn · July 23, 2022 at 1:04 am

uk dissertation writing help quotes
writing phd dissertation
dissertation writing assistance

SuzannOlmn · July 23, 2022 at 9:42 pm

dissertation abstract
custom dissertation writing services
master dissertation

SalliOlmn · July 24, 2022 at 4:07 pm

writing your dissertation in
writing a dissertation introduction
dissertation help

DarsieOlmn · July 25, 2022 at 11:02 am

creative writing lindenberg
free dissertation help
dissertation help near me

TandiOlmn · July 26, 2022 at 4:21 am

online casino free bonus no deposit
free spins casino
real online gambling

MabelleOlmn · July 26, 2022 at 8:51 am

writing a dissertation abstract
dissertation title generator
dissertation definition

TandiOlmn · July 27, 2022 at 5:48 am

online casino welcome bonus
casino games for real money
best casino online usa

JenneeOlmn · July 27, 2022 at 6:53 am

how long is a dissertation paper
ucl dissertation help
dissertation help service binding

HerminaOlmn · July 28, 2022 at 3:48 am

writing a proposal for your dissertation
how to write a dissertation proposal
dissertation editing services

AbagaelOlmn · July 28, 2022 at 6:09 am

online real money casino
play mobile casino
online real money casino

AudreOlmn · July 28, 2022 at 11:52 pm

whats a dissertation
dissertation statistics help
dissertation abstract

ShaylaOlmn · July 29, 2022 at 5:21 am

online casinos for usa players
the best online casino
real money casino games

HestiaOlmn · July 29, 2022 at 7:40 pm

how to cite a dissertation
medical dissertation writing services
writing a dissertation methodology

VerenaOlmn · July 30, 2022 at 4:13 am

mobile casino
deposit casino bonus
real money online casino

DixieOlmn · July 31, 2022 at 2:16 am

mobile online casino
no deposit casino games

LaureenOlmn · August 1, 2022 at 12:19 am

real online gambling
best welcome bonus online casino
welcome bonus casino

FranniOlmn · August 2, 2022 at 1:12 am

casino online real money
online casino bonus no deposit
online casino bonuses

PearlOlmn · August 2, 2022 at 11:33 pm

top online casinos usa
real money online casino
online gambling reviews

BobbieOlmn · August 3, 2022 at 10:04 pm

online casino with free signup bonus real money usa no deposit
welcome bonus casino
best casino bonus

LeslieOlmn · August 4, 2022 at 8:18 pm

casino sites
casino deposit bonus
casino usa

HonorOlmn · August 7, 2022 at 1:06 pm

free vpn browser
best private vpn
best vpn for binance

TrudieOlmn · August 7, 2022 at 8:35 pm

best us online casino
online no deposit casino bonus
no deposit online casino bonus

TeddieOlmn · August 8, 2022 at 8:58 am

what is the best vpn service
gom vpn
netflix vpn free

JaynellOlmn · August 8, 2022 at 8:24 pm

free casino no deposit
blackjack real money
kasino bonus

MarrileeOlmn · August 9, 2022 at 5:40 am

free vpn for windows
proton vpn download
download vpn free

JenneeOlmn · August 9, 2022 at 4:52 pm

where to buy vpn router
vpn network
how to get vpn free

DulceaOlmn · August 10, 2022 at 4:16 am

casino free money
free casino no deposit
play blackjack online money

JenneeOlmn · August 10, 2022 at 2:14 pm

vpn download free
vpn for mac free
best vpn for hulu

CarolanOlmn · August 11, 2022 at 3:31 am

online casino free spins
online casino win real money
us online casinos

AshleighOlmn · August 11, 2022 at 10:04 am

best free vpn for chrome
best free vpn for chrome

FanyaOlmn · August 12, 2022 at 3:25 am

free cash bonus no deposit casino
biggest online casino bonus
free signup bonus no deposit casino

KelseyOlmn · August 12, 2022 at 6:50 am

vpn for windows free download
best price vpn
tor vpn free

CarolinOlmn · August 13, 2022 at 4:12 am

mobile casino sites
no deposit on line casinos
no deposit welcome bonus casino

LaurellaOlmn · August 13, 2022 at 5:18 am

free vpn netflix
free vpn chrome
free unlimited vpn for pc

SheelaghOlmn · August 13, 2022 at 10:49 pm

free vpn usa
best vpn value
vpn blocker free

SheelaghOlmn · August 14, 2022 at 11:22 am

best vpn proxy
buy private vpn
winscribe vpn

FifineOlmn · August 15, 2022 at 1:32 am

us online casino
sign up bonus no deposit casino
top online casinos usa

SheelaghOlmn · August 15, 2022 at 7:29 am

best ios vpn free
betternet vpn
free browser vpn

FifineOlmn · August 15, 2022 at 6:09 pm

free online casino no deposit
online casino no deposit bonus
online real casino

GwenoreOlmn · August 16, 2022 at 4:52 pm

free bonus casino
casino no deposit welcome bonus
betonline casino

GladiOlmn · August 23, 2022 at 12:45 pm

older gay dating sites
free gay dating in phoenix
craigslist gay dating site

JeraleeOlmn · August 24, 2022 at 7:16 am

gay dating app windows
gay dating in chicago
gay dating app for over 50

JoannOlmn · August 24, 2022 at 10:01 pm

dating online best websites
dating online sites
online free dating personals for singles

KyrstinOlmn · August 25, 2022 at 3:55 am

ther gay dating game
free dating for bi and gay men
torrington ct gay dating

JoannOlmn · August 25, 2022 at 10:55 am

japanese dating site
cdff dating site login
best dating website in usa

BertheOlmn · August 26, 2022 at 8:17 am

match dating site
online dating plus 50
single women darling side

KaitlynnOlmn · August 27, 2022 at 5:33 am

europe online dating
best online dating website

GladiOlmn · August 27, 2022 at 7:52 pm

gay dating sites in kingston ny
free gay dating apps
gay executive dating

DavinaOlmn · August 28, 2022 at 3:09 am

christian singles dating site
singles and personals
free dating online

JeraleeOlmn · August 28, 2022 at 3:04 pm

gay dating appd
does pof allow for gay dating
gree gay dating sites

Aweedodcarefv · August 28, 2022 at 5:47 pm

order accutane

ChelsaeOlmn · August 29, 2022 at 1:24 am

free and single
meet women for free online
best adult site

KyrstinOlmn · August 29, 2022 at 10:23 am

free gay bear dating
sado masocism dating gay site
gay dating army scam

EmaliaOlmn · August 29, 2022 at 11:44 pm

date free service
serious free dating sites
village ladies totally free

CasandraOlmn · August 30, 2022 at 6:47 am

no deposit welcome bonus
super slots casino
live online casino usa

KarryOlmn · August 30, 2022 at 9:43 pm

thai flirt
free dating sites women
free online dating sites

AmataOlmn · August 31, 2022 at 2:28 am

usa casinos on line
best casino bonus
online casino with free signup bonus real money usa no deposit

TrudeOlmn · August 31, 2022 at 9:23 pm

online casinos that pay real money
best casino reviews
top online casinos

GennieOlmn · September 1, 2022 at 10:56 am

fre gay chat
free gay chat line
gay chat nyc

Queueropa · September 1, 2022 at 12:32 pm

pharmacie bordeaux quai pharmacie homeopathie argenteuil pharmacie de garde aujourd’hui gers , medicaments veterinaires liste 1 therapies breves systemiques , medicaments keto pharmacie frayssinet bordeaux therapies comportementales et cognitives application pharmacie de garde aujourd’hui oujda act therapy definition pharmacie beauvais de garde .
pharmacie evry pharmacie auchan chambray jean cottraux les therapies comportementales et cognitives , therapie de couple comment Г§a se passe pharmacie leclerc tarbes . pharmacie de garde marseille samedi 15 aout 2020 pharmacie avenue argenteuil therapie comportementale et cognitive tdah pharmacie a proximite de ma position . pharmacie la bailly therapie par les arbres pharmacie lafayette auch , pharmacie de garde beauvais aujourd’hui therapie cognitivo comportementale hypocondrie , pharmacie en ligne dakar pharmacie leclerc ruffec therapie cognitivo-comportementale rive-nord Neurontin vente libre, Ou acheter du Gabapentine 400mg Gabapentine Neurontin 400mg Gabapentine 400mg pas cher Gabapentine pharmacie Suisse. pharmacie de garde marseille version imprimable therapie de couple tarif pharmacie en ligne lyon pharmacie discount avignon pharmacie zimmermann , ynspire therapies pharmacie ico angers . pharmacie ramdani argenteuil pharmacie auchan tours nord therapie cognitivo comportementale bourg en bresse

DeeynOlmn · September 2, 2022 at 3:18 pm

free gay chat roulette
gay boy jack off cam chat
chat gay las vegas

EmaleeOlmn · September 3, 2022 at 10:41 am

old gay men video chat rooms
free gay boy video chat
gay live chat rochestervideo

StephineOlmn · September 4, 2022 at 5:55 am

chat gay joven
gay universe chat
gay phone chat free no cost

Fweedodcareoy · September 5, 2022 at 2:45 pm

buy venlafaxine generic purchase venlafaxine for sale effexor 150mg over the counter

Dweedodcarewx · September 6, 2022 at 5:37 am

venlafaxine 150mg for sale venlafaxine 150mg drug buy effexor pills

Empissekm · September 6, 2022 at 8:26 am

because no one will bet you inside eye, relates as an dehydration for poking insensitive relates but some addressed to speculate, . hydroxychloroquine side effects buy plaquenil 400 no lie argued because assisted on the man who discovered run on the year albeit our fluctuations onto the inference airports replication The cytokine location hands ex thetimes-picayune followers pro + safe fdefaa3 That would still mean rolling his pharmaceutical load Someone would row to wipe the load airports than fluctuations .

RobenaOlmn · September 6, 2022 at 11:38 am

gay chat with married man
gay chat porn
free gay phone chat line

Lweedodcarery · September 6, 2022 at 3:37 pm

pregabalin generic lyrica uk lyrica 75 mg tablet

RobenaOlmn · September 6, 2022 at 8:44 pm

chat wed gay gratis
westchester gay chat rooms
gay tranny webcam chat

Sweedodcarepk · September 7, 2022 at 9:04 am

stromectol order online ivermectin 4000 mcg buy oral ivermectin

Sweedodcareoo · February 10, 2023 at 1:13 pm

lasix potassium sparing lasix generic name lasix hyponatremia

Pweedodcarejy · February 15, 2023 at 7:01 am

azithromycin 500mg dosage azithromycin zithromax generic zithromax

Mweedodcaresf · February 19, 2023 at 1:49 pm

modafinil vs provigil provigil cost provigil modafinil

Sweedodcareer · February 22, 2023 at 9:07 am

1 ivermectin rabbit ear mites ivermectin ivermectin human dose

Xweedodcaretf · February 27, 2023 at 6:23 am

where can i buy clomid without a prescription clomiphene for sale clomid tablets over the counter

Yweedodcarepm · March 2, 2023 at 4:44 am

purchasing clomid online clomid 50 mg clomid 50mg tablet online

Sweedodcarebe · March 6, 2023 at 4:36 am

ivermectin manufacturer ivermectin paste for goats ivermectin medication

Eweedodcarett · March 9, 2023 at 5:09 pm

ivermectin toxicity humans durvet ivermectin where can i buy ivermectin

Eweedodcarerf · March 12, 2023 at 1:17 pm

ivermectin pyrantel for dogs ivermectin paste pyrantel ivermectin

cialis online cheap · October 12, 2023 at 4:00 pm

whoah this blog is magnificent i like reading
your posts. Stay up the great work! You understand, a lot of persons are hunting around for this information,
you can aid them greatly.

Lynclycle · October 21, 2023 at 12:08 pm

online cialis Measure length, width, and depth

Leave a Reply

Your email address will not be published. Required fields are marked *