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  • Day 1 : Chest & shoulders (Push)

    Bench Press
    Dumbbell shoulder press
    Dumbbell lateral raises

    Day 2: Back (Pull)

    Bent over rows
    Seated pulley rows

    Day 3: Legs

    Squat

    Or my favourite

    A
    Push - Bench - Military - Dips
    Squat

    B
    Pull - Deadlift - Rows or Pullups (I still cant do more than 3)
    Squat

    Alternate the days with a day in between so each group is given time to repair. If I could afford the gym it's what I'd do again. I have not motivation to work out from home. Must be the sight of muscley men.

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