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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.