Depending on the results of your latest test, continue with the appropriate week and column, even if it means you have to complete Week 5 again.
- If you managed 60 – 65 dips, follow column 1.
- If you completed between 66 & 78, column 2 is for you.
- More than 79 consecutive dips? Tremendous! You’ll be following column 3.
|
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| 60-65 dips | 66 – 78 dips | > 79 dips | |
| SET 1 | 32 | 47 | 55 |
| SET 2 | 39 | 60 | 65 |
| SET 3 | 26 | 30 | 45 |
| SET 4 | 19 | 32 | 39 |
| SET 5 | max (at least 52) | max (at least 65) | max (at least 70) |
|
DAY 2
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| SET 1 | 18 | 26 | 28 |
| SET 2 | 18 | 26 | 28 |
| SET 3 | 19 | 30 | 39 |
| SET 4 | 19 | 30 | 39 |
| SET 5 | 18 | 26 | 31 |
| SET 6 | 18 | 26 | 31 |
| SET 7 | 13 | 23 | 23 |
| SET 8 | max (at least 57) | max (at least 69) | max (at least 75) |
|
DAY 3
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| SET 1 | 17 | 28 | 33 |
| SET 2 | 17 | 28 | 33 |
| SET 3 | 22 | 39 | 43 |
| SET 4 | 22 | 39 | 43 |
| SET 5 | 20 | 32 | 34 |
| SET 6 | 20 | 32 | 34 |
| SET 7 | 18 | 23 | 28 |
| SET 8 | max (at least 65) | max (at least 70) | max (at least 80) |
Well? Did you make it through Week 6? If you did; congratulations – you should be very proud of your achievements and ready for one final test.
If you struggled with Week 6 (many people do), no problem, just repeat the appropriate week and try again. Maybe an extra couple of days rest will benefit you?