Ok so I go 3 times a week P/P/L but sometimes on Sunday i go with my dad. I hear to let your body rest as much as possible but if I go with him what should I go? Maybe some pull ups and chin ups? Or just abs?

Not sure what PPL is, but generally, if I had a 3x a week cycle id rest or deload (preferably deload) on the 5th week. Going on Sunday sometimes with your dad gives you an opportunity to get in some cardio and or abs like you said depending on your goals. I know only a little bit about cycling and shit I'm sure someone more knowledgable will say something

Thanks man. I will probably still end up doing something like an arm day just to pass time.. Can't really do abs for an hour

You're fine. I'd recommend going more than 3x/week anyway. Higher frequency is better for both strength & size

Do it 4 times then. x3 is far from the magic number

Can anyone link me with a smooth push day routine?

Push-ups push downs push press

Jk

3 x sets of flat bench

3 x sets of incline bench

3x sets of military press

2x super set of front raises to side raises

3x sets of weighted dips

Finish with 5-10 minutes of core

Depending on what your goals are should determine reps and rest. Also that occasional 4th day is a good time to get in some cardio, core and any muscles you feel need some extra work.

Bomb thanks man

A pull day anybody?