The workout plan that I currently adopt consist mainly of push-up and sit-up though ocassionally I will add on other exercises such as pull-up and dumbell lifting, if there is time in the morning. The main two exercise workout will receive 4 sets each with 20 reps in each sets and it usually takes up about an hour or an hour and 15 minutes.

Anyone want to share their personal workout plan?

1. Positions -- see pic
2. Set/Rep -- aim for 100 push ups in 2 minutes

any idea where can i get the machine in the picture?
and around how much for that thing? quite interested in having 1

I think I saw some fitness shop in Midvalley selling handles for pushups.
I mean of course it aint the machine, but with the handles you could practically have countless combinations.
Just refer to the diagram, place the handles in the right position and you're ready to go!

Price? Not sure about that man, maybe <RM100. Then again, I'm not sure.

agreed. handle will be useful enough. Thanks for the diagram. frankly, i'm doing push up all the days, everyday doing 50 times only. haha... still a beginner and wat i can see, my chest getting bigger. haha.... wit this diagram, i fully understand, how those muscle part will be build based on diff position of your hand.

one more question. is there any difference, by using our palm for push up with using the handle or the machine?

Thanks. its reli helpful.

Guys, Ive been doing weightlifting for almost 2 years since I was in University until working..
In my room, i have a couple of dumbells, barbell, pushup bar, bench press and so on.
But lately I found that I dont have much time to follow my workout schedules. I always misses out my workout schedules..
The result, I became a BIT fat. Peoples around me cant tell the differences but I can tell because its my body.

Btw, my weight is 74 KG. Im a bit bulk and muscular type of body but not as muscular as hardcore bodybuilder.
Im working as a programmer which needs me to sit on a chair infront of laptop monitor from 10 a.m until 7.00 p.m. Only my mind and hands are working.

So, just let say that I dont want to continue doing weighlifting anymore, can I substitute it by doing pushup everyday since it doesnt require much time and  I can do it before I go to work on d morning.

And can I just do pushup only to gain more muscles? If yes how? How many reps should I do everyday? How many sets?