week 4

Week 3 is now comfortably behind you and it's time to start Week 4. Continue by following the same column of exercises as you did last week.

At the end of Week 4 it will be time to perform another exhaustion test. You should know what to do by now - simply perform as many good-form dips as you can comfortably manage. As per the end of Week 2, stress your arms by all means, but please don't go beyond the safety limit.

The number of dips you complete will determine at which level of the program you'll start Week 5. Make sure you perform this test within 24-48 hours of completing Week 4.

week 4: pick the same column as you did in week 3
Day 1
rest 60 seconds between each SET (longer if required)
  20 - 26 dips 27 - 32 dips > 32 dips
set 1 15 23 27
set 2 18 28 32
set 3 14 20 27
set 4 13 20 27
set 5 max (at least 20) max (at least 32) max (at least 40)
 
Day 2
rest 90 seconds between each SET (longer if required)
set 1 18 26 32
set 2 20 32 37
set 3 15 26 32
set 4 15 26 32
set 5 max (at least 23) max (at least 36) max (at least 46)
 
Day 3
rest 120 seconds between each SET (longer if required)
set 1 20 30 37
set 2 23 36 42
set 3 21 30 37
set 4 21 30 37
set 5 max (at least 26) max (at least 42) max (at least 52)
 

Okay, time for another exhaustion test. You should be feeling much stronger now than your initial test 4 weeks ago. Make a note of how many dips you complete, and move on to Week 5.

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