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Build Muscle with the Perfect Pushup Workout

Build Muscle with the Perfect Pushup Workout

One of the privileges of inventing the Perfect Pushup is hearing directly from users who have changed not only their bodies, but their lives, after they started pushing out pushups. Here's what Taylor M. had to say: "I am 18 years old and got the Perfect Pushup about a year ago. My goal was to transform my body for the next step in my life, college. At first the objective was to be able to attract girls but after seeing the first results I achieved something greater. I learned determination, gained confidence, and was given a new positive out look on life. (THE NEW AND IMPROVED) Taylor M."

Here's Taylor's workout. If you have a story of success, send it, along with a picture and your workout, to Taylor, Bravo Zulu!!



- Day 1 Chest and Upper Quad

- Day 2 Biceps and Hams

- Day 3 Shoulders, Traps, and Low Quad or Ankle

- Day 4 Triceps and Calves

- Day 5 Back, Traps, and Abs


- Day 1 Chest

- Day 2 Back

- Day 3 Legs

- Day 4 Arms

- Day 5 Shoulders

It's very important to add a week off when muscles aren't recovering as well. Also, no two days would ever be the same. I alternated between 2 workout cycles. For example...for chest -- for one week I might do cable flies and save dumbbell flies for the next week. In a given month none of my days are the same because I keep them each diverse.

The Perfect Push Up was such a GREAT tool. I was able to invent new exercises that gave even more diversity to my workout as well.

For cardio I tried to run at least 3.8 miles after I worked out. Usually 1-2 hours after lifting, in order to rehydrate, reenergize, and burn any extra lactic acid. I try to run 3.8miles or more 3 or 4 times a week depending how many soccer games I'm playing. A lot of research was done to make sure I got the most out of every workout.

Taylor M.

Alden Mills, creator of the Perfect Pushup, is CEO of Perfect Fitness, based in CA. Massachusetts born, Alden went to the Naval Academy where he went on to become a Navy SEAL. After retiring in 2000, he earned his MBA at Carnegie Mellon. His ultimate mission is to inspire everyone to pursue their own dreams. For more from Alden, check out

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Workouts General Fitness Fitness Equipment Running and Cardio Pushups and Pullups Alden Mills Air Force Workouts Army Workouts Coast Guard Workouts Marine Corps Workouts Military Workouts Navy Workouts
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