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Day 1 - Push

  • Dumbbell bench press
  • Dumbbell military press
  • Skullcrushers
  • Tricep pulldowns
  • Face pulls

Day 2 - Pull

  • Dumbbell rows
  • Lat pulldowns
  • Bicep curls
  • Shoulder flys
  • Monkey shrugs

Day 3 - Legs

  • Goblet squats
  • Stiff leg deadlift with dumbbells
  • Hip abductor machine
  • Treadmill

I tend to do 3x10 for my main lifts, and 3x12-15 for the auxiliary lifts. And I'll do some ab stuff on leg day sometimes.

Day 1 - Push - Dumbbell bench press - Dumbbell military press - Skullcrushers - Tricep pulldowns - Face pulls Day 2 - Pull - Dumbbell rows - Lat pulldowns - Bicep curls - Shoulder flys - Monkey shrugs Day 3 - Legs - Goblet squats - Stiff leg deadlift with dumbbells - Hip abductor machine - Treadmill I tend to do 3x10 for my main lifts, and 3x12-15 for the auxiliary lifts. And I'll do some ab stuff on leg day sometimes.

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[–] [deleted] • 1 pt

Only advice, careful on the skull crushers. I fucked my elbows up bad in my very early 20s from going too heavy, and not letting my elbows naturally flex outwards (fucking gym guys, gotta keep those arms straight! Lol). Lot of weight and tension on that joint.

[–] • 0 pt

Ive been looking at alternatives. Skullcrushers do hurt my elbows, even with the EZ bar.

[–] • 1 pt

I did the ppl split for awhile. 3 day mwf. It's not bad, but the frequency is too low since I was only training each muscle group once per week. The other problem is recovery. Push and pull movements have too much overlap in muscle groups. Now I'm doing the upper lower split. Higher frequency and the possibility of overlap removed. It's funny, but upper lower was what I did in my teens.

[–] • 0 pt

I like that with ppl I only have to be in the gym for an hour or so. I havent had much trouble with overlap. Ive switched a couple of the lifts around so it feels better. The only issue I'm still having is that sometimes I gas out doing bench and overhead press back to back.