Poorfag here. What are some effective excercises I can do to

>>36531861
Same shit the military does

Running, push-ups, pulls ups, crunches, lunges, etc

>>36531889
Do you have a reccomendation for sets/reps?

>>36531861
Find some way free to get a scan of or the book 'Convict Conditioning'

It's a program that uses no equipment and actually has a progression to follow. bodyweight exercises are harder to program because you just can't add weight to a bar but imo the book does a good job.

>>36531996
This is good.

There's also startbodyweight.com

>>36531861
>>36531996 here

Did your research for you:
http://imgur.com/zw13Y
http://www.scribd.com/doc/31798365/Convict-Conditioning-Charts

hth, good luck

>>36531861
In addition to the convict condition stuff, buy a sandbag and some sand or salt. Both of these are cheap as fuck and allow for incremental progression. Pick up the bag, squat with it, press it overhead, bear hug and carry it for time or distance. You can do pretty much any exercise with a fucking sandbag and get a full body workout.

>>36531972
as many as you can shit for tits

speaking of bodyweight exercises, is it bad to use a flat edge like the side of my porch to do pullups as opposed to a round pole? i'm making some serious finger gains but i don't know if i'm fucking my finger joints up or not

Upper body should be dominated by: Push ups, pull ups and dips. Those three you are golden, especially as you do harder variations.