this thing actually work for a beginner?

>>39731096
It does nothing. This is just cardio

SS + GOMAD

>>39731096
>>39731104

Add at least 20 kg to each exercise then increase it by 2,5 kg every week

>>39731096
Uh, that's not a strength training program, that's a WARMUP to do BEFORE a strength training program.

>>39731117
>putting >=20kg on your ankle to do lying down leg raises
LOL, no, read the above.

>>39731136
>>39731104
so what bodyweight exercises you recommend with no equipment?

>>39731153
>bodyweight exercises
None. If you want actual gains then go to a gym.

>>39731153
Dips + Chin ups. But if you are able to do 3x10 with those exercises then it's time to add some additional weight. Also, you won't do your legs. Gym is a better option for gains

>>39731153
I'm a beginner and weighted dips, pull ups, push ups, and rows work great. I've probably put on between 6-8lb of muscle in this time. (I was 140lb and now 150lb at pretty much same bf).

technically anything works for a beginner, but it won't work forever

progressive overload boi