UpperLower/Torso Limbs, Intense Low Volume

“Torso Limbs Split” is great if you want to prioritize your arms or your shoulders ,Torso Limbs is similar to upper lower program but instead you train your arms(bicep&tricep) on leg days. This is great if you’re prioritizing (chest,back,shoulder,arms or legs) specially bice and trice.

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Week 1

Week 2

Week 3

Bench Press (Dumbbell)

Incline Chest Press (Machine)

Lat Pulldown

Chest Supported Row (Machine)

Reverse Pec Deck

Shoulder Press (Machine)

Cable Crunch

Preacher Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Lying Leg Curl

Leg Press (45 Degrees)

Calf Raise (Leg Press)

Hip Thrust (Barbell)

Leg Extension

Bayesian Curl

Overhead Tricep Extension(rope)

Leg Press

Stiff Leg Deadlift

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Low To High Fly

Kelso Shrug

Lateral Raise (Dumbbell)

Pec Deck (Machine)

Seated Wide-Grip Row (Cable)

High Row

Chest Press (Machine)

Chest Fly (Machine)

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