Torso/Limbs Split

Traditional Upper/Lower split redesigned to reduce upper body session days, and also increasing arm emphasis, by moving arm work to lower body session days. Works on the principle of high frequency so work sessions as ULR repeat.

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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

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Cable)

Chest Supported Row (Dumbbell)

Lat Pulldown

Seated Row (Cable)

Back Extension

Overhead Press (Machine)

Chest Focus

Preacher Curl (EZ Bar)

Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Tricep Pushdown (Cable)

Leg Press (45 Degrees)

Hip Adductor (Machine)

Lying Leg Curl

Romanian Deadlift (Barbell)

Leg Extension

Seated Calf Raise

Bicep Focus

Pec Deck (Machine)

Rear Delt Fly (Cable)

Back Focus

Squat (Barbell)

Tricep Focus

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