Tag Archives: Weighted Dips

Monday – Push Workout

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 3 reps
    • 225 lbs x 1 rep
    • 245 lbs x 1 rep
    • 255 lbs x 1 rep*
  • Paused Squat
    • 150 lbs, 7 sets x 3 reps
  • Squat Clean
    • 135 lbs, 7 sets x 3 reps
  • Weighted Dip (BW = 192 lbs)
    • 5 lbs, 3 sets x 12 reps
  • Muscle Clean & Press
    • 55 lbs, 3 sets x 7 reps

Comments:

* I finally broke through a bench press plateau gaining 10 lbs on my competition bench press. At my current bodyweight of 192 lbs I am close to qualifying for the nationals in the Masters Classic Bench Press. I will have to add another 10 lbs to my bench press and wait until I turn 40 next year. It is kind of weird qualifying at this age but am proud of the fact that I have never used steroids.

Friday – Push Workout

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 3 reps
    • 225 lbs x 1 rep
    • 250 lbs, 3 sets x 1 rep
  • Pause Squat
    • 145 lbs, 7 sets x 3 reps
  • Thruster
    • 80 lbs, 7 sets x 3 reps
  • Weighted Dips* (BW = 193 lbs)
    • 2.5 lbs, 3 sets x 12 reps

Comments:

* I am starting weighted dips with only 2.5 lbs this time around and am going to slowly work my way back up to a heavy weight. I used to perform this exercise with over 100 lbs for set of 12 reps but after I injured my left shoulder I had to eliminate this exercise for over half a year. Since that time I have also gained an additional 30 lbs of bodyweight which makes this exercise more of a challenge.

Monday – Push Workout

  • Bench Press
    • 185 lbs x 2 reps
    • 205 lbs x 2 reps
    • 225 lbs x 5 reps
    • 250 lbs x 1 rep
  • Incline Barbell Press
    • 135 lbs x 3 reps
    • 155 lbs x 3 reps
    • 175 lbs x 3 reps
    • 200 lbs x 3 reps
  • Incline Dumbbell Flyes
    • 40 lbs x 20 reps
    • 50 lbs x 15 reps
  • Weighted Dips (BW = 180 lbs)
    • 25 lbs x 15 reps
    • 35 lbs x 15 reps
    • 45 lbs x 15 reps
  • Standing Shoulder Press
    • 115 lbs x 3 reps
    • 125 lbs x 3 reps
    • 135 lbs x 3 reps
    • 145 lbs x 3 reps
  • Arnold Press
    • 30 lbs x 12 reps
    • 35 lbs x 12 reps
    • 40 lbs x 10 reps
    • 50 lbs x 5 reps
  • Seated Dumbbell Shoulder Press
    • 30 lbs x 20 reps
    • 35 lbs x 20 reps
    • 40 lbs x 20 reps
  • Standing French Press
    • 45 lbs x 20 reps
    • 55 lbs x 20 reps
    • 65 lbs x 15 reps
    • 75 lbs x 12 reps

Thursday – Chest & Biceps

Chest

  • Incline Barbell Press
    • 155 lbs, 7 sets x 7 reps
  • Bench Press
    • 185 lbs, 7 sets x 7 reps
  • Weighted Dips (BW = 175 lbs)
    • 12.5 lbs, 7 sets x 7 reps
  • Incline Dumbbell Flyes
    • 25 lbs, 3 sets x 20 reps
  • Flat Bench Dumbbell Flyes
    • 25 lbs, 3 sets x 20 reps

Biceps

Friday – Push Workout

  • Incline Barbell Press
    • 145 lbs, 7 sets x 7 reps
  • Close-grip Bench Press
    • 135 lbs, 7 sets x 7 reps
  • The 22 Push-up Challenge (Knuckle, w/ 12.5 lb backpack)
    • 3 sets x 22 reps
  • Weighted Dips (BW = 172 lbs)
    • 7.5 lb backpack, 7 sets x 7 reps
  • Pin Press (9th pin)*
    • 300 lbs x 1 rep
    • 275 lbs x 3 reps
    • 255 lbs x 7 reps

Comments:

* I performed the pin press at the end of the workout in order to finish off the chest. This is the first time performing the pin press at the end of my workout and had no idea how fatigued I would be at that point. I was expecting to add 5 lbs to this exercise since the last workout but I could only do 1 rep instead of 5 reps as I was expecting.

Friday – Push Workout

  • Pin Press (9th pin)
    • 275 lbs x 5 reps
    • 295 lbs x 5 reps
  • Pin Press (10th pin)
    • 345 lbs x 5 reps
    • 420 lbs x 5 reps
  • Incline Barbell Press
    • 140 lbs, 7 sets x 7 reps
  • Close-grip Bench Press
    • 130 lbs, 7 sets x 7 reps
  • The 22 Push-up Challenge (Knuckle, w/ 10 lb backpack)
    • 3 sets x 22 reps
  • Weighted Dips (BW = 170 lbs)
    • 5 lb backpack, 7 sets x 7 reps*

Comments:

* I am only using 5 lbs for this exercise but it is nice to be able to use full range motion without worrying about injuring my left shoulder again. I also perform these sets quite rapid and only rest 10 to 20 seconds between sets. As the weight increase I will eventually have to rest more between sets.

Tuesday – Push Workout

Chest

  • Incline Barbell Press
    • 135 lbs, 7 sets x 7 reps
  • Close-grip Bench Press
    • 125 lbs, 7 sets x 7 reps
  • The 22 Push-up Challenge (Knuckle, w/ 7.5 lb backpack)
    • 3 sets x 22 reps

Shoulders & Triceps

  • Overhead Press
    • 100 lbs, 7 sets x 7 reps
  • Around The World Lateral Raises
    • 25 lbs, 7 sets x 7 reps
  • Overhead Dumbbell Triceps Extension
    • 25 lbs, 7 sets x 7 reps
  • Weighted Dips (BW = 170 lbs)*
    • 2.5 lb backpack, 7 sets x 7 reps

Comments:

* I added weighted dips to my program again and will be starting over from scratch. I consider myself fortunately to be doing this exercise again. I haven’t been able to do dips in the past half year because of a shoulder injury. When I first started doing weighted dips I could use 90 lbs for sets of 12 reps and worked my way up to 140 lbs for sets of 5 reps. So having to start right down at the bottom for me is like a kick in the balls but I am glad that I can do this exercise full range again and know I will work my way back up to a heavy weight soon enough.

By the time I have worked my way back up in the incline press, shoulder press, and weighted dips to what I used to be able to lift or even beyond I know for certain I will be benching more than I ever have in my life. Plus, I am so afraid of hurting my shoulder a second time that I perform this exercise really slow and fully contract the muscles at the top of the movement which in the long turn will build more muscle.

I also decided to split the workout into two segments and rest at least a half hour between each workout. This is one of the advantages of training at home. I would not be able to do this at a regular gym simply because who wants to hang around the gym for an extra half hour with nothing to do.

Triceps Exercises that Fill Your Shirt Sleeves

The triceps consist of 2/3 of the upper arm mass so if you want big arms than focus on building your big triceps. And the best way to build your triceps is by pushing heavy weight – weight heavy enough to crush the average man.

There are a variety of pushing exercises to choose from; however, some are more effective then others. Three of these exercises stand out above the rest. They are the close-grip bench press, weighted dip, and the bench press lockout (pin press).

Close-grip Bench Press

Everyone knows that the bench press relies heavily on the triceps. In order to stress primarily on the triceps simply use a closer than normal bench press grip: 6-8”. Remember to keep your elbows tucked in by your sides as much as possible when doing this exercise.

If you don’t have someone to spot you on this exercise be sure to use a power rack. If you are lifting heavy, your triceps will fatigue fast and you can end up being trapped with the weight on your chest with absolutely no arm strength left to move it.

jusup-wilkosz-close-grip-bench-press

Weighted Dips

If you haven’t added weight to this exercise it is time you started. Performing this exercise using only your bodyweight soon becomes boring and people fail to push themselves in this exercise. Many people think this exercise is to be held back until the end of the workout and used to finish off the triceps. However, when weight is added to this exercise can be used to build big triceps as well as create that lower Tarzan pec ridge which is a must for bodybuilding aesthetics.

Don’t be afraid to add weight to the dip but remember to work your way up slowly. If you are adding weight to a belt you can add 2.5 lbs weight increments instead of the typical 5 lbs with barbell exercises. Small 2.5 lbs weight increments add up and eventually you will be doing weighted dips with 100 lbs suspended from your waist.

arnold-schwarzenegger-weighted-dips

Lockout Bench Press (Pin Press)

The lockout bench press or pin press is perhaps the best exercise for building huge triceps and will improve overall bench press strength. This exercise also takes advantage of the bench press as a triceps builder. Think of this exercise as a chest shrug. It is a very short range of motion that allows you to use a phenomenal amount of weight. In fact, you should be able to add 5 lbs to this exercise every time you perform it – similar to the barbell shrug.

Tuesday – Push