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So, if you have a programme that takes more time than you have this summer, these bodyweight moves could be all you need. This 18 week workout protocol features a single training day dedicated to these movements. Training for mass without barbells is tricky

18 Week Chin Up & Dip Program For An Impressive Upper Body | Muscle

I designed this program to create mass with chins and dips Chin ups and dips are 2 overlooked but important bodyweight exercises It’s a serious strength plan for the upper body.

You just need 3 moves and 25 minutes to build your back, biceps and shoulders with a set of dumbbells the exercises in question

Here’s how to do both exercises: