Chain Dip Tip Sheet

■ Most chains weigh 30–60 pounds. Use one you can get at least eight full reps with.

■ If you can get more than 15 reps, use a heavier chain or add a second one.

■ Make your final set a dropset. Get as many reps as you can, shed the chain, then keep going weight-free.

■ If you’re strong enough, you can do multiple drops, shedding a chain each time you reach failure, before ending with only your body weight

Warren's Chest Routine

Exercise	Sets	Reps
Incline Barbell Press	3	8-10
Bench Press	3	8-10
Dumbell Bench Press	3	8-10
Cable Crossosver	3	12-15
Chain Dip	3	20-25

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