2 warm up sets of dips - 2x3 sets of weighted dips till failure 2x3 sets of decline push ups till failure 2x3 sets of push ups till failure 2 warm up sets of pull ups - 2x3 sets of pull ups till failure 2x3 sets of rows till failure

2 wrm up sets of dips 2-3 sets of weighted dips till failure 2-3 sets of push ups till failure 2-3 sets of decline push ups till failure 2 wrm ups sets of pull ups 2-3 sets of pull ups till failure 2-3 sets of rows till failure

2 wrm up sets of dips 2-3s of weighted dips till failure 1-2 min rest between sets 2-3s of push ups till failure 1-2 min rest between sets 2 wrm up sets of pull ups 2-3s weighted pull ups till failure

2 warm up sets of squats 2-3 sets weighted squats till failure 1-2min rest between sets 2-3 sets of bodyweight squats till failure 1-2 min rest between sets

2 warm up sets dips 2-3 sets of weighted dips till failure 1-2 min rest between sets 2-3 sets of push ups till failure rest between sets 1-2 min rest between sets 2 warm up set of pull up 2-3 sets of pull up till failure 1-2 min rest between sets 2-3 sets of row till failure