Rate my workout

[Soulmam2477]

I am a beginner and looking for a workout full body workout any advice is good advice. 52KG I weigh

I have access to pull up bar, dips bar and barbell with a rack to do overhead press and squats

Workout A

• Squats
• Dips
• Pull-ups
• Overhead press
• Bicep curls
• Press ups

Workout B

• Lunges
• Dips
• chin-ups
• Overhead press
• press ups
• Bicep curls

Full body 3 X a week
8 to 10 reps
3 sets

Or 20 squat program ? Where I do 20 rep squats for 1 set and do upper body workout?

I need advice

 

[RiR0]

How much weight do you have? Are you willing to do more than 3 days?

 

[CJ]

I am a beginner and looking for a workout full body workout any advice is good advice. 52KG I weigh

I have access to pull up bar, dips bar and barbell with a rack to do overhead press and squats

Workout A

• Squats
• Dips
• Pull-ups
• Overhead press
• Bicep curls
• Press ups

Workout B

• Lunges
• Dips
• chin-ups
• Overhead press
• press ups
• Bicep curls

Full body 3 X a week
8 to 10 reps
3 sets

Or 20 squat program ? Where I do 20 rep squats for 1 set and do upper body workout?

I need advice

I'm a fan of full body, 3 times per week for beginners. You're on the right path.

 

[Soulmam2477]

I'm a fan of full body, 3 times per week for beginners. You're on the right path.

Is my program good ?

 

[RiR0]

Is my program good ?

I wouldn’t recommend it

 

[Soulmam2477]

I wouldn’t recommend it

How do I make it better ?

 

[CJ]

I might switch it to something like this...

Workout A

• Squats
• Barbell/Inverted Rows
• Benchpress
• Chinups
• Triceps
• Lateral Raises

Workout B

• Lunges
• Overhead Press
• Pullups
• Dips
• Bicep curls
• Calf Raises

It's a little more even. I'd even think about adding in Deadlifts instead of Lunges, although I love lunges too.

 

[RiR0]

How do I make it better ?

That’s why I was asking are you committed to only 3 days a week? And how much weight do you have?

 

[Soulmam2477]

That’s why I was asking are you committed to only 3 days a week? And how much weight do you have?

3 day yes and I can always buy more weight plates

 

[CJ]

3 day yes and I can always buy more weight plates

Are you male or female?

 

[Soulmam2477]

Male 52kg- I just want a full body and I am trying to make one based on my equipment

 

[CJ]

Male 52kg

Wasn't sure, the weight threw me off.

 

[Soulmam2477]

Wasn't sure, the weight threw me off.

Yes I was 59kg and then lost weight because I was ill now 52kg

I can now do 2 pull ups and press up which I could not do before (I was working out with no real plan before I was ill)

 

[Seeker]

Based on what you have access to work with i would add stiff legged deads for both A & B. Delete the chinups on B and add barbell bent over rows.

 

[Skullcrusher]

It gets the Charles Atlas seal of approval.

 

[RiR0]

I don’t think the rep ranges matter all that much as long you go to failure or pretty close and you’re adding weight, reps, and controlling the weight more over time
I’m also not a fan of full body for most people because it’s hard to put full effort into everything.
Maybe something like this
A)Pull-ups 3 sets to failure +10 negatives
Military press 6-9,10-12
Dips 3x failure
Squats 2x15-20
Rdl 6-9,10-12
Barbell curls 2x15-20
Calf raises and abs

B)bench press 6-9,10-12
Barbell bent row 6-9,10-12
Lat raises 2x15-20
Walking lunges 2xfailure
Hammer curls 10-12,15-20
Skull crusher 2x15-20
Abs and calves

Alternate a and b.
Ex: Monday A
Wednesday B
Friday A

Monday B
Wednesday A
Friday B

 

[Soulmam2477]

I don’t think the rep ranges matter all that much as long you go to failure or pretty close and you’re adding weight, reps, and controlling the weight more over time
I’m also not a fan of full body for most people because it’s hard to put full effort into everything.
Maybe something like this
A)Pull-ups 3 sets to failure +10 negatives
Military press 6-9,10-12
Dips 3x failure
Squats 2x15-20
Rdl 6-9,10-12
Barbell curls 2x15-20
Calf raises and abs

B)bench press 6-9,10-12
Barbell bent row 6-9,10-12
Lat raises 2x15-20
Walking lunges 2xfailure
Hammer curls 10-12,15-20
Skull crusher 2x15-20
Abs and calves

Alternate a and b.
Ex: Monday A
Wednesday B
Friday A

Monday B
Wednesday A
Friday B

Haha I can't even do pull ups two and I am dead again I have no bench & no dumbbells Iike the routine just not for me

 

[Seeker]

Haha I can't even do pull ups two and I am dead again I have no bench & no dumbbells Iike the routine just not for me

Go easy kid. At 52 kg take it slow. One workout at a time and don't rush through them.

 

[RiR0]

Haha I can't even do pull ups two and I am dead again I have no bench & no dumbbells Iike the routine just not for me

You don’t need dbs. Use a plate in each hand. Do 2 pull-ups or do 1 pull-up and then on your last set jump up into the top part of the movement and slowly lower yourself down controlling the negative do that 10x. Rest as long as needed between working sets.
You’re the one who posted bench press.
Instead of bench just do dips then. Push-ups aren’t going to build any strength or muscle.

 

[RiR0]

I misread. You didn’t put bench press. Since you have a rack can you do floor press?