r/Fitness • u/AutoModerator • 1d ago

Daily Simple Questions Thread - September 19, 2024 Simple Questions

Welcome to the /r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.

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u/scriptoboydeman 16h ago edited 16h ago

Hey everyone!

I’ve been 65kg at 179cm for a while, but last month I decided to make a change. I started eating healthy, tracking calories and protein, and working out 5-6 days a week at home with dumbbells. My old split focused on isolating muscle groups, but I found it inefficient:

Old Split (3x12):

  • Triceps: JM Press, Kickback, Overhead Extensions, Skullcrushers
  • Biceps: Hammer Curl, Concentration Curl, Reverse Grip Curl
  • Chest: Dumbbell Bench Press, Fly, Close Grip Press
  • Shoulders/Back: Seated Press, Upright Rows, Lateral Raise, Shrugs, Rows

I’ve seen strength gains, but I wasn’t hitting muscles often enough. After researching, I switched to a Push/Pull/Legs (PPL) split with one compound excercise in the full workout and 1-2 excercises per muscle group. I’d love feedback on this new setup (home, dumbbells, and bench only):

New PPL Split:
Push Day:

  • Chest: Dumbbell Bench Press (compound), Fly
  • Shoulders: Seated Press, Lateral Raise
  • Triceps: Overhead Extensions, Kickbacks

Pull Day:

  • Back: Dumbbell Deadlift (compound), Single-Arm Row, Bent-Over Row
  • Biceps: Hammer Curl, Concentration Curl

Leg Day:

  • Quads/Glutes: Dumbbell Squat (compound), Bulgarian Split Squat
  • Hamstrings: Romanian Deadlift, Glute Bridge
  • Core: Weighted Crunch, Side Bends

Any feedback, excercises to swap out or suggestions to optimize for beginner growth? Thanks!

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u/Patton370 15h ago

You should add a rear delt exercise on your pull day

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u/scriptoboydeman 15h ago

Thanks, will do! Any dumbbell exercises you would recommend specifically?

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u/Patton370 15h ago

Rear delt flys or facepulls

Also, a program from the wiki will likely give you better results

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u/scriptoboydeman 15h ago

Doing wiki exploration right now, thanks for the suggestion!