the one fifty dips training program

The one fifty dips training program

If you're interested in toning your triceps and increasing arm strength, follow this

six week training program and you'll soon be on your way to completing 150

consecutive tricep dips!

Think there's no way you could do this? I think you can! All you need is a solid

plan, plenty of discipline and about 30 minutes a week to achieve this goal!

No doubt some of you can already do 150 consecutive tricep dips, but let's face

it, you're in a big minority. Most of you reading this won't even be able to

manage 15 dips. Actually, I'm sure many of you can't even do 10.

However, it really doesn't matter which group you fall into. If you follow the

progressive dips training program, I'm positive you'll soon be able to do 150

tricep dips!

The one fifty dips training program

what is a tricep dip?

According to Wikipedia, a traditional dip is an exercise used in strength training,

primarily to train the triceps, but with major synergists being the anterior deltoid,

the pectoralis muscles, and the rhomboid muscles of the back (in that order).

Instructions for "good-form" dips

Stand with your back to a chair or bench. Be sure that the object is sturdy and

can comfortably support your body weight. Bend your legs and place your palms

on the front edge of the bench, with your fingers pointing forward. Slowly walk

your feet out in front of you, until the majority of your body weight is resting on

your arms.

Inhale, and keeping your elbows tucked in at your sides, slowly bend your arms

and lower your body until your upper arms are parallel with the floor (see pic

below). You should also notice your hips have dropped straight down toward the

floor.

Hold for a second, then exhale and straighten your arms back up to the starting

position. You've just performed your first tricep bench dip!

Be careful not to lean forward from the bench or lower your body past the arms-

parallel-to-the-floor position, as this will place excess stress on the shoulders and

potentially lead to injury.

It's also important to keep your core engaged as you perform the dips, and NOT

use momentum to lower or raise your body into position. Focus on natural,

rhythmic breathing as you continue to perform the exercise.

To keep the focus on the triceps and not the shoulders, be sure to keep the hips

close to the bench or chair. If you're struggling to perform the dips with your legs

out in front of you, make things easier by moving the feet closer in. You can

always make things more challenging by walking the feet out, crossing one leg

over the other, or even elevating them on another chair/bench positioned in front

of you.

Remember, the main aim of the one fifty dips program is to improve your arm

strength, tone and general fitness, but don't lose sight of the importance of

making progress with consistent training and constantly challenging yourself.

Give the 6-week program a chance and I know you'll be amazed at the difference

in your arms. Good luck!

Why dips?

Tricep (or bench) dips are a basic and common exercise, widely regarded as the

most effective method of toning the upper arm. The tricep muscles located on the

back of the upper arm are traditionally a difficult area to tone, especially for

women.

Dips are a compound move, involving both the elbow and the shoulder joint, and

use a persons own body weight as resistance. In line with my other workout

programs, tricep dips can be performed almost anywhere and do not require

weights or other expensive equipment.

If you're looking to develop impressive, toned upper arms, you could do much

worse than follow along with the one fifty dips plan.

To tone your triceps and improve your arm strength, all you need to do is commit

about 30 minutes per week, and follow the dips training program as closely as

you can. I promise you will feel much better about yourself and much more

confident after just a few short workouts.

Note: If you have a pre-existing shoulder problem, you may want to avoid this

exercise.

Good luck!

Initial test

Before you dive in and start the one fifty dips program, you should:

obtain medical advice and clearance from your doctor

take an initial dips test.

The test will highlight your current fitness level and determine where to start and

how to plan your dips training program.

initial test: the road to one fifty dips

A G E U N D E R 3 0 Y E A R S 3 0 - 3 9 Y E A R S 4 0 A N D O V E R

R A N K * number of dips performed

5 over 57 over 53 over 45

4 44 - 57 39 - 53 35 - 45

3 37 - 43 34 - 38 28 - 34

2 29 - 36 25 - 33 21 - 27

1 0 - 28 0 - 24 0 - 20

To perform the test, simply execute as many good-form dips as you can. Don't

cut corners and please don't cheat - the last thing you want to do is end up in the

wrong level of the training program! The results may be humbling, but trust me,

honesty is the best policy if you want to maximize your arm strength gains!

Once you've performed the test, make a note (mental or otherwise) of how

many, or how few, dips you were able to perform. As an example, the first time I

performed the test, I managed to eek out 28 consecutive dips.

Before starting Week 1, I recommend taking a couple of days to familiarize

yourself with the program and recover from the exertion of the initial test. You'll

be required to work out three times per week - Monday, Wednesday, Friday

worked well for me.

Don't forget how many dips you performed in the test and if you're still keen to

improve your arm strength and fitness, read on to learn more about the

program.

* If you're concerned about your Rank in the extreme left column; there's really

no need. The scale of 1 to 5 is just an indicator of current fitness, and can be

used as a comparison tool between yourself, friends, family & co-workers.

Most people tend to fall into the lower ranks (1 or 2), which is a great starting

point for the plan. If you're ranked 1, don't be put off - you'll soon be climbing

the ranks and reaching new strength levels. If you can perform many more dips

than level 5, maybe you need a tougher plan?!

Week 1

So, you've completed your initial test and you're keen to start the program?

Great!

If you managed 6 or less dips in the test, follow column 1.

If you completed between 7 and 13 dips, column 2 is for you.

Between 14 and 26 consecutive dips? Impressive! Column 3 is what you're

looking for.

More than 26 dips? I would suggest starting the program on Week 3 in either

the second or third column.

For example: let's say you managed 10 dips. Looking at the second column, Day

1 begins with Set 1 (6 dips), a rest period of 60 seconds, before moving on to Set

2 (6 dips). Rest for 60 seconds and continue with Set 3 (5 dips) and Set 4 (5

dips), before finishing with Set 5 and as many consecutive dips as you can

comfortably manage (at least 6, but not so many that you damage muscle

tissue). The 60 seconds rest between each level should allow you to complete the

workout, but you'll probably experience some minor fatigue towards the end.

Treat yourself to a rest day before moving on to Day 2, and then again before

you complete Day 3. I find that Monday, Wednesday, Friday works well and

allows you to use the weekend for rest and recovery before moving on to the

next stage of the program. Feel free to juggle the plan around to meet your busy

schedule, but make sure you rest in between workout days.

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

D A Y 1 R E S T 6 0 S E C O N D S B E T W E E N E A C H S E T ( L O N G E R I F R E Q U I R E D )

up to 6 dips 7 - 13 dips 14 - 26 dips

S E T 1 3 6 13

S E T 2 4 6 15

S E T 3 3 5 9

S E T 4 3 5 9

S E T 5 max (at least 4) max (at least 6) max (at least 12)


S E T 1 4 8 13

S E T 2 5 10 15

S E T 3 3 8 10

S E T 4 4 8 10


D A Y 3 R E S T 1 2 0 S E C O N D S B E T W E E N E A C H S E T ( L O N G E R I F R E Q U I R E D )

S E T 1 5 10 14

S E T 2 6 13 19

S E T 3 5 9 12

S E T 4 5 9 12


Hopefully you made it safely through the first week and now you're keen to move

on to Week 2. However, if for some reason you struggled with the program, I

would suggest either retaking the initial test or repeating Week 1. You'll

probably be surprised at how much stronger you already are and will sail through

the first week and be fired up and raring to go.

If you're ready to move on, let's take a look at Week 2 of the one fifty dips

program.

week 2

Week 1 should now be comfortably behind you and it's time to start Week 2 of

the one fifty dips program. Continue by following the same column of exercises as

you did in Week 1. Don't cut any corners, but feel free to take a little more rest

between each level if you need to. It's also important to be well hydrated before

you start each workout.

At the end of Week 2 it will be time to check your strength and perform an

exhaustion test. In simple terms, perform as many good-form dips as you

cancomfortably manage. 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 3. Perform this test within 24-48 hours of

completing Week 2. Good luck!

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


up to 6 dips 7 - 13 dips 14 - 26 dips

S E T 1 5 12 18

S E T 2 8 14 18

S E T 3 5 10 13

S E T 4 5 10 13



S E T 1 6 13 16

S E T 2 8 15 20

S E T 3 5 12 15

S E T 4 5 12 15



S E T 1 6 15 20

S E T 2 9 15 21

S E T 3 6 13 16

S E T 4 6 13 16


Don't forget, now you've completed Week 2, it's time to take an exhaustion test.

Perform as many good-form dips as you can comfortably manage. Make a note of

how many dips you complete, and move on to Week 3. Hope you're ready for

the next level!

Week 3

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!

week 3: pick the appropriate column depending on your latest test results


20 - 26 dips 27 - 32 dips > 32 dips

S E T 1 13 15 18

S E T 2 15 22 23

S E T 3 9 17 18

S E T 4 9 17 18



S E T 1 13 18 26

S E T 2 15 24 32

S E T 3 10 18 19

S E T 4 10 18 19



S E T 1 14 21 28

S E T 2 17 27 39

S E T 3 11 19 26

S E T 4 11 19 26


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.

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


20 - 26 dips 27 - 32 dips > 32 dips

S E T 1 15 23 27

S E T 2 18 28 32

S E T 3 14 20 27

S E T 4 13 20 27



S E T 1 18 26 32

S E T 2 20 32 37

S E T 3 15 26 32

S E T 4 15 26 32



S E T 1 20 30 37

S E T 2 23 36 42

S E T 3 21 30 37

S E T 4 21 30 37


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.

Week 5

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

and column, even if it means you have to complete Week 3 or Week 4 again.

If you managed 40 - 45 dips, follow column 1.


More than 52 consecutive dips? Great work! You'll be following column 3.



40 - 45 dips 46 - 52 dips > 52 dips

S E T 1 22 36 46

S E T 2 24 45 52

S E T 3 19 32 39

S E T 4 19 28 31



S E T 1 13 23 24

S E T 2 13 23 24

S E T 3 17 26 28

S E T 4 17 26 28

S E T 5 13 18 23

S E T 6 13 18 23

S E T 7 12 20 28



S E T 1 17 23 26

S E T 2 17 23 26

S E T 3 19 26 31

S E T 4 19 26 31

S E T 5 15 22 26

S E T 6 15 22 26

S E T 7 13 26 28


Surprise, surprise, it's time for another exhaustion test. Week 5 was a tough one,

and if you've made it this far, you're getting close to reaching your goal. If you're

able to perform more than 60 consecutive dips, feel free to move on to Week 6.

Couldn't quite manage 60? No problem, just repeat the week and you should be

ready to go after another three workout days. Good luck!

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.


More than 79 consecutive dips? Tremendous! You'll be following column 3.



60 - 65 dips 66 - 78 dips > 79 dips

S E T 1 32 47 55

S E T 2 39 60 65

S E T 3 26 30 45

S E T 4 19 32 39



S E T 1 18 26 28

S E T 2 18 26 28

S E T 3 19 30 39

S E T 4 19 30 39

S E T 5 18 26 31

S E T 6 18 26 31

S E T 7 13 23 23



S E T 1 17 28 33

S E T 2 17 28 33

S E T 3 22 39 43

S E T 4 22 39 43

S E T 5 20 32 34

S E T 6 20 32 34

S E T 7 18 23 28


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?

Final test

If you're reading this page you should be very proud of your achievements and

ready for one final test. As you're well aware, the program you've been following

is called one fifty tricep dips and that's what this final test is all about.

To perform the test, simply execute as many good-form dips as you can. If

you've completed the six week program with no cheating and no short cuts,

experience has shown that you should be strong enough to perform one fifty

consecutive dips!

After completing Week 6 of the program, treat yourself to a day or two of rest.

Eat well and maintain good hydration. Try not to perform any exercises or tasks

around the home that will drain you of energy - you'll need every ounce of

strength to meet your goal. Ready?

Take your time, don't rush and focus on performing ten dips at a time. Breaking

the magic one fifty into smaller chunks will make the goal more achievable and

give you more chance of success. Maintain good form and don't hold your breath.

It sounds simple, but just take it one dip at a time until you reach one fifty! If

your tricep muscles start to burn, hold your position, take a few deep breaths and

regain your composure before starting again. Good luck - I know you can do it!!

If today wasn't your day and you couldn't complete the one fifty, I would suggest

going back a couple of weeks in the program and building up your arm strength

again. Maybe Week 5 or Week 6 would be a good place to build from and help

regain your confidence? Don't give up though, you're closer than you think!

rank

the one fifty dips training program

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