Day 1

• Do 5 maximum effort sets
• Rest 90 seconds between each set

Do not concern yourself with numbers. You will find that you will increase the numbers in the last two sets before you see much improvement in the first three. Make sure that each set is a maximum effort set.

In your training log, fill up the section for “Day 1″ like this:

Keep in mind you should wait 3-4 hours after the morning push-ups routine before you start the pull-ups routine of the day.