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Torso Limbs
by Belal M.
11 athletes joined
Program Description
Separating arms from Upper body days to give them more focus Progress : Feel free to add a set if the targeted muscle wasn't pumped or you felt the workout was easy or during the weeks if it gets easier
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
80 minutes
Created
Jan 02, 2024 10:44
Last Edited
Jun 15, 2024 07:15
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
10-8 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
10-8 Reps
@8
3
Pec Deck (Machine)
2 Sets
15-12 Reps
@8
4
T-Bar Row
2 Sets
12-10 Reps
@8
5
Single Arm Iso Row
2 Sets
12-10 Reps
@8
6
Underhand Lat Pulldown
2 Sets
15-10 Reps
@8
7
Shoulder Press (Plate Loaded)
2 Sets
12-10 Reps
@8
8
Lateral Raise (Cable)
2 Sets
15-10 Reps
@10
Day 3
1
Wide Grip Pull-Up
2 Sets
10-5 Reps
@8
2
Bent Over Row (Barbell)
2 Sets
10-8 Reps
@8
3
Seated Row (Cable)
2 Sets
12-10 Reps
@9
4
Bench Press (Dumbbell)
2 Sets
10-8 Reps
@8
5
Incline Bench Press (Smith Machine)
2 Sets
12-10 Reps
@8
6
Incline Chest Fly (Dumbbell)
2 Sets
12-10 Reps
@8
7
Face Pull
2 Sets
15-10 Reps
@9
8
Lateral Raise (Dumbbell)
2 Sets
15-10 Reps
@9
Day 2
1
V-Handle Tricep Pushdown (Cable)
2 Sets
15-10 Reps
@8
2
Skull Crusher
2 Sets
15-10 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
15-10 Reps
@8
4
Spider Curl
2 Sets
15-10 Reps
@8
5
Lying Leg Curl
2 Sets
12-8 Reps
@8
6
Squat (Smith Machine)
2 Sets
10-8 Reps
@8
7
Hip Adductor (Machine)
2 Sets
12-10 Reps
@8
8
Standing Calf Raise
2 Sets
15-10 Reps
@9
Day 4
1
Stiff Leg Deadlift
2 Sets
10-6 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
15-10 Reps
@8
3
Leg Extension
2 Sets
15-10 Reps
@9
4
Seated Calf Raise
2 Sets
15-10 Reps
@9
5
Bench Press (Close Grip)
2 Sets
15-10 Reps
@9
6
Overhead Extension (Dumbbell)
2 Sets
15-10 Reps
@8
7
Incline Curl (Dumbbell)
2 Sets
15-10 Reps
@9
8
Hammer Curl
2 Sets
15-10 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
10-8 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
10-8 Reps
@8
3
Pec Deck (Machine)
2 Sets
15-12 Reps
@8
4
T-Bar Row
2 Sets
12-10 Reps
@8
5
Single Arm Iso Row
2 Sets
12-10 Reps
@8
6
Underhand Lat Pulldown
2 Sets
15-10 Reps
@8
7
Shoulder Press (Plate Loaded)
2 Sets
12-10 Reps
@8
8
Lateral Raise (Cable)
2 Sets
15-10 Reps
@10
Day 2
1
V-Handle Tricep Pushdown (Cable)
2 Sets
15-10 Reps
@8
2
Skull Crusher
2 Sets
15-10 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
15-10 Reps
@8
4
Spider Curl
2 Sets
15-10 Reps
@8
5
Lying Leg Curl
2 Sets
12-8 Reps
@8
6
Squat (Smith Machine)
2 Sets
10-8 Reps
@8
7
Hip Adductor (Machine)
2 Sets
12-10 Reps
@8
8
Standing Calf Raise
2 Sets
15-10 Reps
@9
Day 3
1
Wide Grip Pull-Up
2 Sets
10-5 Reps
@8
2
Bent Over Row (Barbell)
2 Sets
10-8 Reps
@8
3
Seated Row (Cable)
2 Sets
12-10 Reps
@9
4
Bench Press (Dumbbell)
2 Sets
10-8 Reps
@8
5
Incline Bench Press (Smith Machine)
2 Sets
12-10 Reps
@8
6
Incline Chest Fly (Dumbbell)
2 Sets
12-10 Reps
@8
7
Face Pull
2 Sets
15-10 Reps
@9
8
Lateral Raise (Dumbbell)
2 Sets
15-10 Reps
@9
Day 4
1
Stiff Leg Deadlift
2 Sets
10-6 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
15-10 Reps
@8
3
Leg Extension
2 Sets
15-10 Reps
@9
4
Seated Calf Raise
2 Sets
15-10 Reps
@9
5
Overhead Extension (Dumbbell)
2 Sets
15-10 Reps
@8
6
Tricep Rope Push Down (Cable)
2 Sets
15-10 Reps
@9
7
Incline Curl (Dumbbell)
2 Sets
15-10 Reps
@9
8
Hammer Curl
2 Sets
15-10 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
10-8 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
10-8 Reps
@8
3
Pec Deck (Machine)
2 Sets
15-12 Reps
@8
4
T-Bar Row
2 Sets
12-10 Reps
@8
5
Single Arm Iso Row
2 Sets
12-10 Reps
@8
6
Underhand Lat Pulldown
2 Sets
15-10 Reps
@8
7
Shoulder Press (Plate Loaded)
2 Sets
12-10 Reps
@8
8
Lateral Raise (Cable)
2 Sets
15-10 Reps
@10
Day 2
1
V-Handle Tricep Pushdown (Cable)
2 Sets
15-10 Reps
@8
2
Skull Crusher
2 Sets
15-10 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
15-10 Reps
@8
4
Spider Curl
2 Sets
15-10 Reps
@8
5
Lying Leg Curl
2 Sets
12-8 Reps
@8
6
Squat (Smith Machine)
2 Sets
10-8 Reps
@8
7
Hip Adductor (Machine)
2 Sets
12-10 Reps
@8
8
Standing Calf Raise
2 Sets
15-10 Reps
@9
Day 3
1
Wide Grip Pull-Up
2 Sets
10-5 Reps
@8
2
Bent Over Row (Barbell)
2 Sets
10-8 Reps
@8
3
Seated Row (Cable)
2 Sets
12-10 Reps
@9
4
Bench Press (Dumbbell)
2 Sets
10-8 Reps
@8
5
Incline Bench Press (Smith Machine)
2 Sets
12-10 Reps
@8
6
Incline Chest Fly (Dumbbell)
2 Sets
12-10 Reps
@8
7
Face Pull
2 Sets
15-10 Reps
@9
8
Lateral Raise (Dumbbell)
2 Sets
15-10 Reps
@9
Day 4
1
Stiff Leg Deadlift
2 Sets
10-6 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
15-10 Reps
@8
3
Leg Extension
2 Sets
15-10 Reps
@9
4
Seated Calf Raise
2 Sets
15-10 Reps
@9
5
Overhead Extension (Dumbbell)
2 Sets
15-10 Reps
@8
6
Tricep Rope Push Down (Cable)
2 Sets
15-10 Reps
@9
7
Incline Curl (Dumbbell)
2 Sets
15-10 Reps
@9
8
Hammer Curl
2 Sets
15-10 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
10-8 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
10-8 Reps
@8
3
Pec Deck (Machine)
2 Sets
15-12 Reps
@8
4
T-Bar Row
2 Sets
12-10 Reps
@8
5
Single Arm Iso Row
2 Sets
12-10 Reps
@8
6
Underhand Lat Pulldown
2 Sets
15-10 Reps
@8
7
Shoulder Press (Plate Loaded)
2 Sets
12-10 Reps
@8
8
Lateral Raise (Cable)
2 Sets
15-10 Reps
@10
Day 2
1
V-Handle Tricep Pushdown (Cable)
2 Sets
15-10 Reps
@8
2
Skull Crusher
2 Sets
15-10 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
15-10 Reps
@8
4
Spider Curl
2 Sets
15-10 Reps
@8
5
Lying Leg Curl
2 Sets
12-8 Reps
@8
6
Squat (Smith Machine)
2 Sets
10-8 Reps
@8
7
Hip Adductor (Machine)
2 Sets
12-10 Reps
@8
8
Standing Calf Raise
2 Sets
15-10 Reps
@9
Day 3
1
Wide Grip Pull-Up
2 Sets
10-5 Reps
@8
2
Bent Over Row (Barbell)
2 Sets
10-8 Reps
@8
3
Seated Row (Cable)
2 Sets
12-10 Reps
@9
4
Bench Press (Dumbbell)
2 Sets
10-8 Reps
@8
5
Incline Bench Press (Smith Machine)
2 Sets
12-10 Reps
@8
6
Incline Chest Fly (Dumbbell)
2 Sets
12-10 Reps
@8
7
Face Pull
2 Sets
15-10 Reps
@9
8
Lateral Raise (Dumbbell)
2 Sets
15-10 Reps
@9
Day 4
1
Stiff Leg Deadlift
2 Sets
10-6 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
15-10 Reps
@8
3
Leg Extension
2 Sets
15-10 Reps
@9
4
Seated Calf Raise
2 Sets
15-10 Reps
@9
5
Overhead Extension (Dumbbell)
2 Sets
15-10 Reps
@8
6
Tricep Rope Push Down (Cable)
2 Sets
15-10 Reps
@9
7
Incline Curl (Dumbbell)
2 Sets
15-10 Reps
@9
8
Hammer Curl
2 Sets
15-10 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
10-8 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
10-8 Reps
@8
3
Pec Deck (Machine)
2 Sets
15-12 Reps
@8
4
T-Bar Row
2 Sets
12-10 Reps
@8
5
Single Arm Iso Row
2 Sets
12-10 Reps
@8
6
Underhand Lat Pulldown
2 Sets
15-10 Reps
@8
7
Shoulder Press (Plate Loaded)
2 Sets
12-10 Reps
@8
8
Lateral Raise (Cable)
2 Sets
15-10 Reps
@10
Day 2
1
V-Handle Tricep Pushdown (Cable)
2 Sets
15-10 Reps
@8
2
Skull Crusher
2 Sets
15-10 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
15-10 Reps
@8
4
Spider Curl
2 Sets
15-10 Reps
@8
5
Lying Leg Curl
2 Sets
12-8 Reps
@8
6
Squat (Smith Machine)
2 Sets
10-8 Reps
@8
7
Hip Adductor (Machine)
2 Sets
12-10 Reps
@8
8
Standing Calf Raise
2 Sets
15-10 Reps
@9
Day 3
1
Wide Grip Pull-Up
2 Sets
10-5 Reps
@8
2
Bent Over Row (Barbell)
2 Sets
10-8 Reps
@8
3
Seated Row (Cable)
2 Sets
12-10 Reps
@9
4
Bench Press (Dumbbell)
2 Sets
10-8 Reps
@8
5
Incline Bench Press (Smith Machine)
2 Sets
12-10 Reps
@8
6
Incline Chest Fly (Dumbbell)
2 Sets
12-10 Reps
@8
7
Face Pull
2 Sets
15-10 Reps
@9
8
Lateral Raise (Dumbbell)
2 Sets
15-10 Reps
@9
Day 4
1
Stiff Leg Deadlift
2 Sets
10-6 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
15-10 Reps
@8
3
Leg Extension
2 Sets
15-10 Reps
@9
4
Seated Calf Raise
2 Sets
15-10 Reps
@9
5
Overhead Extension (Dumbbell)
2 Sets
15-10 Reps
@8
6
Tricep Rope Push Down (Cable)
2 Sets
15-10 Reps
@9
7
Incline Curl (Dumbbell)
2 Sets
15-10 Reps
@9
8
Hammer Curl
2 Sets
15-10 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
10-8 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
10-8 Reps
@8
3
Pec Deck (Machine)
2 Sets
15-12 Reps
@8
4
T-Bar Row
2 Sets
12-10 Reps
@8
5
Single Arm Iso Row
2 Sets
12-10 Reps
@8
6
Underhand Lat Pulldown
2 Sets
15-10 Reps
@8
7
Shoulder Press (Plate Loaded)
2 Sets
12-10 Reps
@8
8
Lateral Raise (Cable)
2 Sets
15-10 Reps
@10
Day 2
1
V-Handle Tricep Pushdown (Cable)
2 Sets
15-10 Reps
@8
2
Skull Crusher
2 Sets
15-10 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
15-10 Reps
@8
4
Spider Curl
2 Sets
15-10 Reps
@8
5
Lying Leg Curl
2 Sets
12-8 Reps
@8
6
Squat (Smith Machine)
2 Sets
10-8 Reps
@8
7
Hip Adductor (Machine)
2 Sets
12-10 Reps
@8
8
Standing Calf Raise
2 Sets
15-10 Reps
@9
Day 3
1
Wide Grip Pull-Up
2 Sets
10-5 Reps
@8
2
Bent Over Row (Barbell)
2 Sets
10-8 Reps
@8
3
Seated Row (Cable)
2 Sets
12-10 Reps
@9
4
Bench Press (Dumbbell)
2 Sets
10-8 Reps
@8
5
Incline Bench Press (Smith Machine)
2 Sets
12-10 Reps
@8
6
Incline Chest Fly (Dumbbell)
2 Sets
12-10 Reps
@8
7
Face Pull
2 Sets
15-10 Reps
@9
8
Lateral Raise (Dumbbell)
2 Sets
15-10 Reps
@9
Day 4
1
Stiff Leg Deadlift
2 Sets
10-6 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
15-10 Reps
@8
3
Leg Extension
2 Sets
15-10 Reps
@9
4
Seated Calf Raise
2 Sets
15-10 Reps
@9
5
Overhead Extension (Dumbbell)
2 Sets
15-10 Reps
@8
6
Tricep Rope Push Down (Cable)
2 Sets
15-10 Reps
@9
7
Incline Curl (Dumbbell)
2 Sets
15-10 Reps
@9
8
Hammer Curl
2 Sets
15-10 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
10-8 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
10-8 Reps
@8
3
Pec Deck (Machine)
2 Sets
15-12 Reps
@8
4
T-Bar Row
2 Sets
12-10 Reps
@8
5
Single Arm Iso Row
2 Sets
12-10 Reps
@8
6
Underhand Lat Pulldown
2 Sets
15-10 Reps
@8
7
Shoulder Press (Plate Loaded)
2 Sets
12-10 Reps
@8
8
Lateral Raise (Cable)
2 Sets
15-10 Reps
@10
Day 2
1
V-Handle Tricep Pushdown (Cable)
2 Sets
15-10 Reps
@8
2
Skull Crusher
2 Sets
15-10 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
15-10 Reps
@8
4
Spider Curl
2 Sets
15-10 Reps
@8
5
Lying Leg Curl
2 Sets
12-8 Reps
@8
6
Squat (Smith Machine)
2 Sets
10-8 Reps
@8
7
Hip Adductor (Machine)
2 Sets
12-10 Reps
@8
8
Standing Calf Raise
2 Sets
15-10 Reps
@9
Day 3
1
Wide Grip Pull-Up
2 Sets
10-5 Reps
@8
2
Bent Over Row (Barbell)
2 Sets
10-8 Reps
@8
3
Seated Row (Cable)
2 Sets
12-10 Reps
@9
4
Bench Press (Dumbbell)
2 Sets
10-8 Reps
@8
5
Incline Bench Press (Smith Machine)
2 Sets
12-10 Reps
@8
6
Incline Chest Fly (Dumbbell)
2 Sets
12-10 Reps
@8
7
Face Pull
2 Sets
15-10 Reps
@9
8
Lateral Raise (Dumbbell)
2 Sets
15-10 Reps
@9
Day 4
1
Stiff Leg Deadlift
2 Sets
10-6 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
15-10 Reps
@8
3
Leg Extension
2 Sets
15-10 Reps
@9
4
Seated Calf Raise
2 Sets
15-10 Reps
@9
5
Overhead Extension (Dumbbell)
2 Sets
15-10 Reps
@8
6
Tricep Rope Push Down (Cable)
2 Sets
15-10 Reps
@9
7
Incline Curl (Dumbbell)
2 Sets
15-10 Reps
@9
8
Hammer Curl
2 Sets
15-10 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
10-8 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
10-8 Reps
@8
3
Pec Deck (Machine)
2 Sets
15-12 Reps
@8
4
T-Bar Row
2 Sets
12-10 Reps
@8
5
Single Arm Iso Row
2 Sets
12-10 Reps
@8
6
Underhand Lat Pulldown
2 Sets
15-10 Reps
@8
7
Shoulder Press (Plate Loaded)
2 Sets
12-10 Reps
@8
8
Lateral Raise (Cable)
2 Sets
15-10 Reps
@10
Day 2
1
V-Handle Tricep Pushdown (Cable)
2 Sets
15-10 Reps
@8
2
Skull Crusher
2 Sets
15-10 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
15-10 Reps
@8
4
Spider Curl
2 Sets
15-10 Reps
@8
5
Lying Leg Curl
2 Sets
12-8 Reps
@8
6
Squat (Smith Machine)
2 Sets
10-8 Reps
@8
7
Hip Adductor (Machine)
2 Sets
12-10 Reps
@8
8
Standing Calf Raise
2 Sets
15-10 Reps
@9
Day 3
1
Wide Grip Pull-Up
2 Sets
10-5 Reps
@8
2
Bent Over Row (Barbell)
2 Sets
10-8 Reps
@8
3
Seated Row (Cable)
2 Sets
12-10 Reps
@9
4
Bench Press (Dumbbell)
2 Sets
10-8 Reps
@8
5
Incline Bench Press (Smith Machine)
2 Sets
12-10 Reps
@8
6
Incline Chest Fly (Dumbbell)
2 Sets
12-10 Reps
@8
7
Face Pull
2 Sets
15-10 Reps
@9
8
Lateral Raise (Dumbbell)
2 Sets
15-10 Reps
@9
Day 4
1
Stiff Leg Deadlift
2 Sets
10-6 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
15-10 Reps
@8
3
Leg Extension
2 Sets
15-10 Reps
@9
4
Seated Calf Raise
2 Sets
15-10 Reps
@9
5
Overhead Extension (Dumbbell)
2 Sets
15-10 Reps
@8
6
Tricep Rope Push Down (Cable)
2 Sets
15-10 Reps
@9
7
Incline Curl (Dumbbell)
2 Sets
15-10 Reps
@9
8
Hammer Curl
2 Sets
15-10 Reps
@9