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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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[–] • 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.