Dips
BW x 10
11 x 5
22 x 5
33 x 5
41 x 5,5,5
Ring Chins
BW x 5,5,5
I don't like these when the rings are on the rack, the range of motion is too small.
Leg raise (bar)
BW x 10,10,10
Inverted Row (rings)
BW x 10,10,10
Reverse flies
4.5 x 12,12,12
Pushups
BW x 25,25
+stretches and PT
