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WORKOUT DETAILS The water jug weighs (20kg / 43 pounds) I weigh (83kg / 183 pounds) 1) Pull ups x 10 2) shoulder things 3) Dips x 15 4) Twists 5) Chin ups x 10 (water jug) 6) Dips x 14 (water jug) 7) Pull ups x 10 (water jug) 8) Dips x 15 (water jug) 9) Pull up and chin up hold (water jug) 10) Dips hold (Water jug)' 11) Pull ups x 10 12) Dips x 17