Friday 6 October 2006: DIPS + CHINS

SUPERSETS: DIPS + CHIN-UPS

Perform supersets of dips and chin-ups for twenty minutes. Rest as necessary between supersets.

Bar dips can be improvised by dipping with your hands on the backs of two chairs or at the corner of a countertop.

Advanced:

  • Parallel bar dips or Challenging Upper Body Press Variation (e.g. Handstand PU or Wall PU)
  • Chin-ups

Intermediate:

  • Parallel bar dips or Chair dips or Push-ups
    (Chair Dips: Body is in an L-position with hands in the seat of two chairs and heels resting in the seat of another chair)
  • Chin-ups (substitute assisted, partial, or jumping reps as necessary)

Basic:

  • Assisted dips or Knee Push-ups
    (Assisted Dips: Same position as the chair dips above but the heels are resting on the ground)
  • Body Rows

Post results to Comments.

3 comments:

jim said...

10 rounds of -
door pullups: 2, total = 20
wall pushups: 4, total = 40

Jim M

Ed said...

17 rounds...

Basic Pushups (5 reps)=85
Chinups (1 rep)=17

Even doing 1 rep chinups was tough. I'm looking forward to a long walk tomorrow and a day of rest on sunday.

Ed

Anonymous said...

Thanks for the encouragement Joel :)

on the minute:
sets 1-10
5 dips (hands on bench, feet on floor)
1 pull-up (full body weight 285 lbs)

sets 11-20 added 10 jumping jacks

dips=100
pull-ups = 20
jacks= 100

John10e