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 powerlifters 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 youre 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 & tris faster than a jarhead recruit can clean a latrine with his toothbrush.The evil Russian’s “hit the deck” program:WEEK 1Mon: 100% test, relative intensity (RI) 30% Set frequency (SF) 60 minTues: RI 50% SF 60 minWed: RI 60% SF 45 minThurs: RI 25% SF 60 minFri: RI 45% SF 30 minSat: RI 40% SF 60 minSun: RI 20% SF 90 minWEEK 2Mon: 100% test RI 35% SF 45minTues: RI 55% SF 20 minWed: RI 30% SF 15 minThurs: RI 65% SF 60minFri: RI 35% SF 45 minSat: RI 45% SF 60 minSun: RI 25% SF120 minWEEK 3Mon: 100% testThe 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!
Evil Russian Push-Up Program
