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Chin-ups: (wide grip for 2 sets, medium for one set, narrow for one set) 4 sets, maximum reps
Handstand Military Push-ups: (Only do these if you are confident you can) 3-5 sets, maximum reps
Glute/Ham raises: 3 sets, maximum reps
Tricep Dips: 3 sets, maximum reps
Decline Close Grip Push-ups: 2 sets, maximum reps
Hyperextensions: 2 sets, maximum reps
Lying Torso Raises: 2 sets, maximum reps.
Chest/Biceps/Abs
Abs can be trained twice a week if you wish.
Flat Push-ups: 2 sets, maximum reps
Incline Push-ups: 2 sets, maximum reps
Decline Push-ups: 2 sets, maximum reps
Chest Dips: 3 sets, maximum reps
Pull-ups: 4 sets, maximum reps
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