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rzen a93cbc30b7 Add library exercises mid-workout with plan defaults

Pick any exercise from the full library while a workout is running, not
just the ones in its split. The new exercise's plan is seeded from the
most recent log of that exercise, else the library's authored Defaults
line, else a plain 3x10. Adds a searchable two-section picker sheet and
a **Defaults:** bullet to all 47 library reference pages.

Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3

2026-07-08 07:51:30 -04:00

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Dip

The bodyweight press on parallel bars — lower until the shoulders reach elbow depth, then press back to straight arms.

Category: Main circuit
Type: Bodyweight elbow extension (chest/triceps press)
Targets: Triceps, chest, front delts
Prescription: 3 × 6–12
Defaults: 3 × 6 bodyweight

Setup

Support yourself on the parallel bars with straight arms, shoulders pressed down, slight forward lean, knees bent behind.

Execution

Bend the elbows and lower until the upper arms reach parallel.
Keep the elbows tracking back, body leaning slightly forward.
Press back up to full lockout without the shoulders shrugging.

Cues

Shoulders stay down away from the ears at every depth.
More forward lean hits chest; upright hits triceps.
Depth to parallel — a shaky bottom inch isn't worth the shoulder.

Common Mistakes

Sinking the shoulders into the ears at the bottom.
Flaring the elbows straight out.
Bouncing out of the deep position.

Progression

Use the assisted dip machine or bands until full-range reps are smooth; then add reps, then hang weight from a belt.

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Dip