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    Registered User YinzerRick's Avatar
    Join Date: Jan 2023
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    Need Advice: PPL 3/6 day Split

    - Looking for advice to make sure I'm hitting all muscles groups in a productive way, my goal is to gain muscle and lose some fat. I'm 6'1 215 pounds.
    - I'm using a home gym with adjustable dumbbells and a rack with a bench and barbell.
    - I'm also confused on when I should be doing shoulders on a PPL program.
    - I do each day at least once a week and twice if I can, 30 min cardio every other day.

    Push: 3x15
    Bench Press
    Tricep Kickback
    Arnold Press
    Incline Bench Press
    Standing Tricep Extension
    Dumbbell Front Raise
    Flat Fly
    Lying tricep extension
    Dumbell Lateral Raise

    Pull: 3x15
    Seated close row
    In and Out Curl
    Upright Row
    Seated Fly
    Hammer curl
    Dumbell Shrugs
    Dumbell Row
    Incline Curl
    Dumbell Shrugs

    Legs: 3x15
    Squat
    Romanian Deadlift
    Lunge
    Calf Raise
    Squat

    Thanks for the help!
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