Bent Knee Bench Dips

1 set × 3×8-30 reps

Bench Dips

1 set × 2×8-25 reps

Elevated Bench Dips

1 set × 2×10-20 reps

Jackknife Parallel Dips

1 set × 2×10-20 reps

Assisted Parallel Dips

1 set × 2×5-15 reps

Parallel Dips

1 set × 2×5-15 reps

Straight Arm Plank

1 set × 3×15-60s

Bent Arm Plank

1 set × 3×15-60s

Straight Arm Wall Plank

1 set × 3×15-50s

Bent Arm Wall Plank

1 set × 3×15-50s

Elbow Lever Grip

1 set × 3×15-30s

Diagonal Elbow Lever

1 set × 3×5-30s

Wall Elbow Lever

1 set × 3×5-20s

Single Leg Elbow Lever

1 set × 3×5-15s

Bent Knee Elbow Lever

1 set × 3×3-9s

Straddle Elbow Lever

1 set × 3×3-9s

Full Elbow Lever

1 set × 3×15-30s