1 Weighted Dip

Sets: 2-4 Reps: Work up to your 5RM

Wear a weighted belt or hold a dumbbell between your feet and go to a parallel-bar dip station. Suspend yourself over the bars. Lower your body until your upper arms are parallel to the floor and then push back up. Perform several low-rep warm-up sets to slowly work up to your five-rep max (5RM), the heaviest weight you can lift for five perfect repetitions. Once you've found your 5RM, perform two to four sets with that weight or a load that's a little lighter.


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