Dips ( with dip bar)
5, 4, 3, 2, 1
- Keep feet in front of you, shoulder must come below elbow every set
- All reps must be strict.
- Rest 2 min b/w sets

After you're done with all 5 sets of dips, rest 5 min then

Chest to bar pull up
5, 4, 3, 2, 1
- Visible touch on the bar, every rep.
- All reps must be strict.
- Rest 2 min b/w sets

In both movements reps will go up the next 11 weeks, use weight that you're able to perform with out fails. Weight can be built across.
The reps are going up as follows:
Week 1 - 5, 4, 3, 2, 1
Week 2 - 5, 4, 3, 2, 2
Week 3 - 5, 4, 3, 3, 2
Week 4 - 5, 4, 4, 3, 2
Week 5 - 5, 5, 4, 3, 2
Week 7 - 6, 5, 4, 3, 2
Week 8 - 6, 5, 4, 3, 3
Week 9 - 6, 5, 4, 4, 3
Week 10 - 6, 5, 5, 4, 3
Week 11 - 6, 6, 5, 4, 3

If you are using bands make sure to progress as weeks go by.
Example:
- week 1, use a red band sets 1-3
- week 2, use a red band only 2/3 of reps in sets 1-3
- week 3, use a red band only 1/3 of reps in sets 1-3
- Week4, use a red band only for the largest set and the sets 4-5 have weight.
- Week 5 loose the band, add weight to sets 3-5
and so on..