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Training for mass without barbells is tricky The dip is essentially a pushing exercise that can not only work your chest, but your triceps and delts as well. I designed this program to create mass with chins and dips

It's a serious strength plan for the upper body. Dips and pull ups are great for working more than one muscle group Chin ups and dips are 2 overlooked but important bodyweight exercises

This 18 week workout protocol features a single training day dedicated to these movements.

Kb's & chins/dips only workout plan Hey all, i wanna get back into shape and start off with 3 days a week, i have a little garage setup with a pull up bar a dip bar and a pair of 16 kg and 24 kg bells, cant really find a good way to set up a minimal approach with only chins,dips and kb work, any advice on how they would set up the 3 days and. I do wide grip dips allowing the elbows to flare out some to activate the pectorals I then do close grip palms facing chins, placing emphasis more on the biceps

I then finish off with narrow grip dips with elbows pointing straight back to target the triceps All performed for the same sets and reps as the sternum chins. Together, they form an almost perfect upper body routine. I would do chins and dips twice per week during this block

I would add other exercises as well

Tricep extensions and curls for the arms.

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