Mastery: Dips — Stage 1 (Push-ups from the Bench (Legs bent))
Stage goal:
10 Push-ups from the Bench (Legs bent)
➔
Transition to Stage 2
- Shoulder and elbow warm-up – 5 min
- Parallel Bar Dips – 20
- Plank – 60 sec
- Close-Grip Bench Press – 12
- Tricep Cable Pushdown – 15
- Abdominal Crunches – 20
- Pull-ups – 12
Mastery: Dips — Stage 2 (Push-ups from the Bench (Legs are straight))
Stage goal:
10 Push-ups from the Bench (Legs are straight)
➔
Transition to Stage 3
- Rotator cuff and elbow warm-up – 5 min
- Parallel Bar Dips – 12
- Parallel Bar Dips – 30 sec
- Skull Crushers (French Press) – 12
- Push-ups – 12
- Hanging Leg Raises – 15
- Bent-Over Barbell Row – 12
Mastery: Dips — Stage 3 (Hold at the top point on the bars – 30 sec)
Stage goal:
10 Hold at the top point on the bars – 30 sec
➔
Transition to Stage 4
- Shoulder joint warm-up – 5 min
- Parallel Bar Dips – 8
- Parallel Bar Dips – 15 sec
- Incline Bench Press – 12
- Skull Crushers (French Press) – 12
- Plank – 45 sec
- Face Pull – 15
Mastery: Dips — Stage 4 (Negative push-ups on bars (5 sec))
Stage goal:
10 Negative push-ups on bars (5 sec)
➔
Transition to Stage 5
- Deep chest and shoulder warm-up – 5 min
- Parallel Bar Dips – 10
- Parallel Bar Dips – 8
- Barbell Bench Press – 10
- Tricep Cable Pushdown – 12
- Abdominal Crunches – 45 sec
- Pull-ups – 8
Mastery: Dips — Stage 5 (Push-ups on the bars (Partial amplitude))
Stage goal:
10 Push-ups on the bars (Partial amplitude)
➔
Transition to Stage 6
- Elbow and shoulder warm-up – 5 min
- Parallel Bar Dips – 12
- Parallel Bar Dips – 12
- Close-Grip Bench Press – 10
- Skull Crushers (French Press) – 12
- Hanging Leg Raises – 10
- Seated Cable Row – 12
Mastery: Dips — Stage 6 (Push-ups on the bars (Full amplitude))
Stage goal:
10 Push-ups on the bars (Full amplitude)
➔
Transition to Stage 7
- Special strength warm-up – 5 min
- Parallel Bar Dips – 8
- Parallel Bar Dips – 8
- Incline Bench Press – 10
- Tricep Cable Pushdown – 12
- Mountain Climbers – 60 sec
- Reverse Fly – 15
Mastery: Dips — Stage 7 (Push-ups on the bars (With weights))
Ultimate Goal:
Full Element Mastery (Dips)
- Explosive shoulder and elbow warm-up – 5 min
- Parallel Bar Dips – 8
- Parallel Bar Dips – 20
- Barbell Bench Press – 8
- Push-ups – 15
- Hanging Leg Raises – 15
- Pull-ups – 10
Progression Map: Dips
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Stage 1 ➔ 2 Transition standard10 Push-ups from the Bench (Legs bent) ➔ 1 Push-ups from the Bench (Legs are straight)
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Stage 2 ➔ 3 Transition standard10 Push-ups from the Bench (Legs are straight) ➔ 1 Hold at the top point on the bars – 30 sec
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Stage 3 ➔ 4 Transition standard10 Hold at the top point on the bars – 30 sec ➔ 1 Negative push-ups on bars (5 sec)
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Stage 4 ➔ 5 Transition standard10 Negative push-ups on bars (5 sec) ➔ 1 Push-ups on the bars (Partial amplitude)
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Stage 5 ➔ 6 Transition standard10 Push-ups on the bars (Partial amplitude) ➔ 1 Push-ups on the bars (Full amplitude)
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Stage 6 ➔ 7 Transition standard10 Push-ups on the bars (Full amplitude) ➔ 1 Push-ups on the bars (With weights)
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Stage 7 ➔ 8 Transition standard10 Push-ups on the bars (With weights) ➔ 1 Push-ups on bars (Max quantity)
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🏆 Final Full Element Mastery: Dips