DIPS + CHIN-UPS
Perform supersets of bar dips and chin-ups for twenty minutes. If you do not have parallel bars for dips, try performing them 1) On the backs of two sturdy chairs, 2) At the corner of a countertop, 3) By placing your hands on the seats of two chairs with your body facing up and your heels resting on the floor or in a third chair. Alternatively you may substitute push-ups for dips in this workout, but advanced trainees should choose a challenging push-up variation (e.g. feet elevated on a chair or on the wall or handstand push-ups).
You will not be able to perform as many chin-ups in each set as you did on Wednesday since you are supersetting them with dips/push-ups. Adjust the number of reps per set downward to compensate for the additional fatigue of the dips/push-ups. Remember, supersetting means taking no rest between exercises. In other words, perform one set of dips/push-ups then immediately a set of chin-ups, then rest.
Advanced: Dips or a Challenging Push-ups version and Chin-ups
Intermediate: Chair Dips or Push-ups and Partial or Assisted Chin-ups/Body Rows
Basic: Knee or Countertop Push-ups and Body Rows
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