Ok ok for the reps and sets that will depend.
If i work with my weighted jacket or elastic the reps will be between 7-12. That for dips and push up. Always one sets warm up and 3 or 4 sets, depend of my mood.
Pull up without jacket weighted, i want to have a perfect execution, and 4/6 sets Maximum reps.
Rowing yates/ Dumbbell row 8-12 reps 1 warm up, 3/4 sets
For the leg always 12-15 reps or more, I will change somethime stiff deadlift or good morning, i still learn good morning, so i will post a video as i can.
Rest time 2m30
I want work a bit more my arms because they are late i think, i will try to post a picture of them soon here.
Neck 2/1 time by week
Abs 1 time week with Gravity boots 6 sets
Front arms 1 time a week
Arms one time more
Vacuum every morning
My programs will change when i can go to the gym, but for the moment i keep that, Soon i go to the south for one month and i will just be able to training a bit outside and with Ramadan i will training less i guess, i don’t know still how that will be with the Ramadan.
Thank for ur help