**Torso/Limbs Asynchron** is a comprehensive 12-week workout program designed to enhance your strength and muscle definition by focusing on the upper body and lower body in an alternating schedule. With 36 training days, you'll engage in a variety of exercises, including barbell and machine movements, targeting key muscle groups like the chest, back, arms, and legs. Each session is structured to push your limits, ensuring you build power and endurance while keeping your training dynamic and effective. Get ready to transform your physique and elevate your lifting game!

Torso/Limbs Asynchron

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Lying Leg Curl

Squat (Barbell)

Leg Extension

Stiff Leg Deadlift

Bicep Curl (Barbell)

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Limbs 

Bench Press (Barbell)

Barbell Row

Incline Bench Press (Dumbbell)

Lat Pulldown

Seated Row (Cable)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Standing Calf Raise

Torso 

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