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    If you're doing bodyweight exercises you may not...

    If you're doing bodyweight exercises you may not need any "warmup". I suggest either starting off with one of the easier back exercises in your routine, or an easier version of your first exercise. ...
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    127

    How long have you been training and what are your...

    How long have you been training and what are your lifts and height/weight?

    Unless you're somewhat advanced this much work may be counterproductive, and if you go hard on your first few lifts of...
  • Poll: I don't have a problem with CrossFit if you enjoy...

    I don't have a problem with CrossFit if you enjoy it, but IMO your current routine isn't compatible with your goals. Without knowing exactly what you do, so far it's gotten you from your own...
  • ^Agree. You can probably maintain doing much...

    ^Agree. You can probably maintain doing much less work with proper nutrition, whether a 3-day PPL or even a 2-day UL. On your free days you can do cardio, yoga... or take a nap.
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    Agree with above - think it's just a setup issue...

    Agree with above - think it's just a setup issue and not too heavy for you. Your hips rise up first, your lower back rounds, and your lower back does the lift on its own.
  • To start it'd be helpful to change your mindset,...

    To start it'd be helpful to change your mindset, because effort doesn't have a 3-month time limit. Even if you have a good reason to want this, when people set time limits for "getting in shape" it...
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    You might want to swap the DLs with RDLs, and...

    You might want to swap the DLs with RDLs, and maybe swap the rear kickback with a hip thrust or glute bridge - regardless of whether you stick with the 3-day FB or do a different split. Maybe add...
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    Don't tell OP or I'll have competition. It's a...

    Don't tell OP or I'll have competition. It's a line of Concentric Only Supersetted Rep machines. You chest press out then row back in. OHP up, then lat pull down. And chest fly in, then rear delt...
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    Shhh! I'm designing my line of "Supersetted Rep"...

    Shhh! I'm designing my line of "Supersetted Rep" machines now. Chest Press/Row, OHP/Pulldown and Chest Fly/Rear Delt Fly, with patented dual-setting weight stacks and sandwiched seatback...
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    OP, if you only want to work out 3 days/week, you...

    OP, if you only want to work out 3 days/week, you could do an Upper/Lower/Full Body setup if you feel that'll let you squeeze in a little more glute/ham work. Personally I think you could also do...
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    Given the lack of info about body/lift progress...

    Given the lack of info about body/lift progress or program history, and since you have no special goals or lacking body parts, I'd say if you typically do this amount of volume/week, with a rotation...
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    What you should've done when you started working...

    What you should've done when you started working out is kind of irrelevant now since it's 2 years later and you said you made a lot of progress. You might want to give people an idea of what other...
  • Check the big online retailers often for decently...

    Check the big online retailers often for decently priced ones not sold by 3rd party sellers as soon as they come in stock, but it's hard since they sell out quickly. You can also invest in actual...
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    Expanding a little OP, in addition to not being...

    Expanding a little OP, in addition to not being optimal, doing a PPL 3 days/week may not actually help strengthen your hips and glutes, but I don't know the nature of your issues.
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    610

    PPL 3 days/week isn't ideal IMO since you're...

    PPL 3 days/week isn't ideal IMO since you're hitting muscle groups only 1x/week, but I assume your physio feels you should only do your lower body 1x/week to allow for more recovery given your...
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    So basically a rear delt / chest fly machine with...

    So basically a rear delt / chest fly machine with a double sandwiched seatback to hold a person in place for both movements with a dual weight stack so one can select their desired weight for both...
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    So you ask this Q when the one machine you use is...

    So you ask this Q when the one machine you use is also one of the few machines that usually also does do an opposite movement?
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    I prefer Hammer Strength machines not to have the...

    I prefer Hammer Strength machines not to have the ability to go the wrong way either intentionally or via malfunction, but that’s just me.

    I’m sure you can find a crappy all-in-one home gym...
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    It's a good thing the rest of us aren't limited...

    It's a good thing the rest of us aren't limited to only the exercises and the 1 split you've seen in your lifetime.
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    I have no idea, as I don't know what you looked...

    I have no idea, as I don't know what you looked like then or now (no pics please), or predict what you're going to do in the future. But you can bulk and cut for sure. Just follow the program and...
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