| Support Hold (Warm Up) |
Shoulders, Triceps, Core, Grip |
Lock elbows, depress shoulders, stay tall between bars. No shrugging. |
20–30 sec |
| Parallel Bar Dips (Controlled) |
Chest, Triceps, Front Delts, Serratus |
Lower slow until shoulders slightly below elbows. Chest tall. Press to lockout. |
6–10 reps |
| Feet Elevated Inverted Row |
Lats, Rhomboids, Rear Delts, Biceps, Core |
Heels on box. Body straight. Pull chest to hands. Pause 1 sec. Control descent. |
6-10 reps |
| L Sit Hold |
Lower Abs, Hip Flexors, Shoulders |
Lock elbows. Push shoulders down. Lift legs. Hold tension. |
10–30 sec |
| Static Support Finisher |
Triceps, Grip, Stabilizers |
Hold top position after last set. |
30 sec |