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Advice for My Upper/Lower Program?

Beginners
#1

Hi,i would like to know if my arrangement between the exercices are good, for the moment i can only training in my house with a limited equipment .

Monday Upper

Dips
push up

Pull up
Rowing

Barbell curl
skull crushers

Lower Tuesday

Squat
Stiff legged deadlift
Lunges
good morning

Dumbbell lateral raise and rear supersets

Wesnday: off

Thursday: Upper
Friday: lower

saturday/sunday off

Off day: Neck, Abs, Front arms, Biceps Triceps isolation a bit and stretching*

Thank, i will try to look some Upper/lower program here also

#2

Pick either stiff legs or gm’s … doing both will be redundant.

Reps and set scheme might be helpful.

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#3

Is your off day list meant to be done each day off? What you have listed is getting pretty close to a training day. You’re also already doing bis/tris twice per week. I’m all for arm training, but you probably don’t need to also do them on your off days.

#4

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.
So

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

#5

Just a thought, but…

I would suggest:

Pullup
Pushup

Rows
Dips

Curls
Triceps

Biggest reason being doing pulling/pushing supersets and doing pullups and pushups first will have your shoulders warmed up good for the dips.
Dips are great, but they are tough on the shoulders/pecs/biceps as a first exercise.

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#6

Thank i will follow your advices. When u says supersets that mean the relation between pulling/push ? Not like, supersets= no rest time between exercises.

Because i was thinking to do a supersets somethime, 2 differents exercises without rest time and after 3 minute rest, like push up/pull up and 3 minute… And dips/row and after 3minute.

but i don’t know if is so good for the muscular gain.

What u say seems logic, and dips was a bit hard somethime when i start by that in my full body

#7

Like a set of pullups, rest 20-30 seconds then a set of pushups.
Rest 90 seconds or so, then repeat.
(Just as an example.)

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#8

For one main/heavy lift of the day, otherwise this way too long to be sitting around for a beginner.
…Everything else 30 to 60 secs max, especially arms -will get better pump and slight improve fatloss/conditioning effect also

You practising Muslim/going to be full fasting? or just training in a country where things shut down for Ramadan?

#9

I answer soon as i can, when i can get a computer, thank again for your help

#10

yeah to long but i will/want always increase the weight, i can use a weighted-jacket with 10 to 20 kilo, so i don’t think that a short rest time is a good idea. Because with a short rest time is difficult to improve the capacity to push more heavy.

You need to take that in consideration:

  • For conditioning when i work, i really do already conditioning
  • I can swiming or run for the conditioning why i need to do that, when my goal for the moment is only gain mass and power, i want try to get both of that…
  • i can’t push heavy more and more if i always have a short rest, 2 minute /2,30 is really to long ?

My fasting will be like a classic ramadan when the " sun sleep i can eat" when the sun wake up i can’t ~
that will be my first ramadan so i don’t know how that will be, and i will be in the south of France so i will training just outside in a parc " dips, push up, pull up… " 2/3 time a week i don’t know how that will be, and the training in a park i will use a short rest time like u says. If u have some advices u are welcom, but my goal is not to eat to much in the night, or the meaning of this ramadan is “nothing” if i do like that, just i will lost a bit in this period or a lot of weight, my metabolism is " fast " but i will take some picture, that can be funny

what do u think ?

#11

if i add some weight for pull ups or pushup that will be difficult to do a supersets with short rest. I was thinking to do pullups and directly push up weighted and 3 minute and if i don’t add weight, pullups directly pushup and rest 1m30 ~

thank again for your advices all of u