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    50 Propadanja Za 6 Nedelja PDF

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    salas4s
    The document outlines a 6-week training program for improving triceps dip performance. It provides sets and rest periods for each day of workouts. Participants are instructed to choose a column based on their initial test results for week 1, and can progress columns based on retests. The goal is to steadily increase the number of dips performed to reach a target of 150 dips.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    50 Propadanja Za 6 Nedelja PDF

    Uploaded by

    salas4s
    123 views1 page
    The document outlines a 6-week training program for improving triceps dip performance. It provides sets and rest periods for each day of workouts. Participants are instructed to choose a column based on their initial test results for week 1, and can progress columns based on retests. The goal is to steadily increase the number of dips performed to reach a target of 150 dips.

    Original Title

    50 propadanja za 6 nedelja.pdf

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    The document outlines a 6-week training program for improving triceps dip performance. It provides sets and rest periods for each day of workouts. Participants are instructed to choose a column based on their initial test results for week 1, and can progress columns based on retests. The goal is to steadily increase the number of dips performed to reach a target of 150 dips.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    123 views1 page

    50 Propadanja Za 6 Nedelja PDF

    Uploaded by

    salas4s
    The document outlines a 6-week training program for improving triceps dip performance. It provides sets and rest periods for each day of workouts. Participants are instructed to choose a column based on their initial test results for week 1, and can progress columns based on retests. The goal is to steadily increase the number of dips performed to reach a target of 150 dips.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 1

    week 1: pick the appropriate column depending on your initial test results

    initial test: the road to one fifty dips


    < 30 YEARS
    RANK

    30 - 39 YEARS

    > 40 YEARS

    number of dips performed

    DAY 1
    REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

    week 2: pick the same column as you did in week 1


    DAY 1
    REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

    week 3: pick the appropriate column depending on your latest test results
    DAY 1
    REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

    up to 6 dips

    7 13 dips

    14 26 dips

    up to 6 dips

    7 - 13 dips

    14 26 dips

    20 - 26 dips

    27 - 32 dips

    > 32 dips

    SET 1

    13

    SET 1

    12

    18

    SET 1

    13

    15

    18

    SET 2

    15

    SET 2

    14

    18

    SET 2

    15

    22

    23

    over 57

    over 53

    over 45

    44 57

    39 53

    35 45

    SET 3

    SET 3

    10

    13

    SET 3

    17

    18

    37 43

    34 38

    28 34

    SET 4

    SET 4

    10

    13

    SET 4

    17

    18

    29 36

    25 33

    21 27

    SET 5

    max (at least 4)

    max (at least 6)

    max (at least 12)

    SET 5

    max (at least 8)

    0 28

    0 24

    0 20

    DAY 2
    REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

    max (at least 14) max (at least 18)

    DAY 2
    REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

    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

    SET 1

    13

    16

    SET 1

    13

    18

    26

    SET 2

    10

    15

    SET 2

    15

    20

    SET 2

    15

    24

    32

    SET 3

    10

    SET 3

    12

    15

    SET 3

    10

    18

    19

    SET 4

    10

    SET 4

    12

    15

    SET 4

    10

    18

    19

    SET 5

    max (at least 5)

    max (at least 9)

    max (at least 15)

    SET 5

    max (at least 9)

    DAY 3
    REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

    max (at least 15) max (at least 20)

    DAY 3
    REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

    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

    10

    14

    SET 1

    15

    20

    SET 1

    14

    21

    28

    SET 2

    13

    19

    SET 2

    15

    21

    SET 2

    17

    27

    39

    SET 3

    12

    SET 3

    13

    16

    SET 3

    11

    19

    26

    SET 4

    12

    SET 4

    13

    16

    SET 4

    11

    19

    26

    SET 5

    max (at least 6)

    max (at least 13) max (at least 16)

    SET 5

    max (at least 10) max (at least 18) max (at least 25)

    SET 5

    max (at least 17) max (at least 27) max (at least 36)

    PROGRESS TEST

    PROGRESS TEST
    SET 5

    PROGRESS TEST

    max (at least 26) max (at least 42) max (at least 52)
    30

    21

    SET 4

    30

    21

    SET 3

    36

    23

    SET 2

    30

    20

    SET 1

    37
    37
    42
    37

    DAY 3
    REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    SET 5

    max (at least 23) max (at least 36) max (at least 46)
    26

    15

    SET 4

    26

    15

    SET 3

    32

    20

    SET 2

    26

    18

    SET 1

    32
    32
    37
    32

    DAY 2
    REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    SET 5

    max (at least 20) max (at least 32) max (at least 40)

    SET 8
    SET 7
    SET 5&6
    SET 3&4
    SET 1&2

    FINAL TEST

    max (at least 39) max (at least 58) max (at least 65)
    13
    15
    19
    17

    26
    22
    26
    23

    28
    26
    31
    26

    DAY 3
    REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    SET 8
    SET 7
    SET 5&6
    SET 3&4
    SET 1&2

    max (at least 32) max (at least 52) max (at least 58)
    12
    13
    17
    13

    20
    18
    26
    23

    28
    23
    28
    24

    DAY 2
    REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    SET 5

    max (at least 26) max (at least 45) max (at least 52)

    SET 9
    SET 7&8
    SET 5&6
    SET 3&4
    SET 1&2

    max (at least 65) max (at least 70) max (at least 80)
    18
    20
    22
    17

    23
    32
    39
    28

    28
    34
    43
    33

    DAY 3
    REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    SET 9
    SET 7&8
    SET 5&6
    SET 3&4
    SET 1&2

    13
    18
    19
    18

    23

    onefiftydips.com

    26
    30
    26

    23

    Steve Speirs

    31
    39

    the one fifty triceps dips training program

    28

    DAY 2
    REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    SET 5

    max (at least 57) max (at least 69) max (at least 75)
    max (at least 52) max (at least 65) max (at least 70)

    20

    13

    SET 4

    20

    14

    SET 3

    28

    18

    SET 2

    23

    15

    SET 1

    27 - 32 dips

    20 - 26 dips

    27
    27
    32
    27

    SET 4
    SET 3
    SET 2
    SET 1

    19
    19
    24
    22

    28
    32
    45
    36

    31
    39
    52
    46

    SET 4
    SET 3
    SET 2
    SET 1

    19
    26
    39
    32

    32
    30
    60
    47

    39
    45
    65

    55

    > 32 dips

    DAY 1
    REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    week 4: pick the same column as you did in week 3

    40 - 45 dips

    46 - 52 dips

    > 52 dips

    DAY 1
    REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    week 5: pick the appropriate column depending on your latest test results

    60 - 65 dips

    66 - 78 dips

    > 79 dips

    DAY 1
    REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    week 6: pick the appropriate column depending on your latest test results

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