one fifty dips

week 6

Depending on the results of your latest test, continue with an 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.

**week 6**: pick the appropriate column depending on your latest test results
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?

site menu:

week 6