A1 ring dips – 2 sets, 5-8 reps, 2-3 minutes rest between sets

B1 ring dips – 6-10 reps
B2 ring flys – 8-12 reps
B3 ring Y-raise – 8-12 reps
B4 ring triceps extensions 8-12 reps
3 rounds, 90 seconds rest between rounds

**all sets listed are working sets. Always take as many warmup sets as needed.