Heckan's Torso Limbs

Dive into Heckan's Torso Limbs, an 18-week program designed to sculpt and strengthen your upper and lower body with a balanced approach. Committing just four days a week, you'll engage in targeted exercises like Single Arm Tricep Extensions and Barbell Squats, ensuring comprehensive muscle activation. This program is perfect for lifters looking to enhance their strength and definition while mastering essential movements. Get ready to transform your physique and elevate your training game!

Tweaked upper lower for better growth. Aim for 4-10 reps as long as you reach failure (0 rir)

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Week 15

Week 16

Week 17

Week 18

Single Arm Tricep Extension (Cable)

Leg Curl

Preacher Curl (Dumbbell)

Calf Raise (Leg Press)

Leg Extension

JM Press (Smith Machine)

Squat (Barbell)

Stiff Leg Deadlift

Hip Adductor (Machine)

Hip Abductor (Machine)

Pec Deck (Machine)

Keenan Flaps

Saggital Flaps

Seated Shoulder Press (Dumbbell)

Kelso Shrug

Lateral Raise (Cable)

Cable Crunches

Chest Press (Machine)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Hack Squat

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