Yearlong (Ph III, W III)
2 Weighted Dip
Sets: As many as needed Reps: 55
Attach a weighted belt around your waist or hold a weight plate between your feet. Stand between two parallel bars and grab each with an overhand grip. Straighten your arms so that you're suspended over the bars. Now bend your elbows and lower your body until your upper arms are parallel to the floor. Reverse the motion to return to the starting position. Perform 55 total reps, doing as many sets as you need to (and resting as needed in between) until you hit that number.