3-Day Split
Classic Push / Pull / Legs split, 3 sessions a week.
Day 1 — Push
Chest, Shoulders, Triceps
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1
Dumbbell Bench Press
4 sets × 8
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2
Incline Dumbbell Press
3 sets × 10
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3
Dumbbell Shoulder Press
3 sets × 10
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4
Side Lateral Raise
3 sets × 12
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5
Standing Dumbbell Triceps Extension
3 sets × 12
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6
Tricep Dumbbell Kickback
2 sets × 15
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Day 2 — Pull
Back, Biceps
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1
Bent Over Two-Dumbbell Row
4 sets × 10
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2
One-Arm Dumbbell Row
3 sets × 10 each arm
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3
Lat Pulldown
3 sets × 10
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4
Dumbbell Shrug
3 sets × 12
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5
Dumbbell Bicep Curl
3 sets × 10
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6
Hammer Curls
2 sets × 12
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Day 3 — Legs & Core
Quads, Hamstrings, Calves, Abs
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1
Dumbbell Squat
4 sets × 10
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2
Dumbbell Lunges
3 sets × 12 each leg
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3
Stiff-Legged Dumbbell Deadlift
3 sets × 10
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4
Standing Dumbbell Calf Raise
3 sets × 15
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5
Dumbbell Side Bend
3 sets × 15 each side
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6
Kneeling Cable Crunch
3 sets × 15
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Plan