You should be a little stronger than you were a couple of weeks ago and able to complete considerably more dips than your initial test.
- If you managed 20 – 26 dips in the latest test, follow column 1.
- If you completed between 27 & 32, column 2 is for you.
- More than 32 consecutive dips? Excellent! You’ll be following column 3.
If you’re struggling with the program, don’t lose heart. Some people will still be doing less than 20 consecutive dips, but this is ok. Just repeat the week you struggled with until you’re strong enough to move on to the next level – I promise it will be worth your while!
|
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| 20-26 dips | 27 – 32 dips | > 32 dips | |
| SET 1 | 13 | 15 | 18 |
| SET 2 | 15 | 22 | 23 |
| SET 3 | 9 | 17 | 18 |
| SET 4 | 9 | 17 | 18 |
| SET 5 | max (at least 12) | max (at least 22) | max (at least 26) |
|
DAY 2
REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| SET 1 | 13 | 18 | 26 |
| SET 2 | 15 | 24 | 32 |
| SET 3 | 10 | 18 | 19 |
| SET 4 | 10 | 18 | 19 |
| SET 5 | max (at least 15) | max (at least 24) | max (at least 32) |
|
DAY 3
REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| SET 1 | 14 | 21 | 28 |
| SET 2 | 17 | 27 | 39 |
| SET 3 | 11 | 19 | 26 |
| SET 4 | 11 | 19 | 26 |
| SET 5 | max (at least 17) | max (at least 27) | max (at least 36) |
Hopefully you made it safely through the third week and you’re ready to move on to Week 4. Keep up the great work – you’re halfway through the program and well on your way to performing one fifty consecutive dips.
Let’s continue with the program and take a look at Week 4.