Torso/Limbs Split HYPE oder BULLSHIT? (mit GRATIS PLAN)

Download the free torso/limbs training plan ⤵️ Programming: Mon: Torso A - (Shoulder Focus) Tue: Limbs A - (Arm Focus) Wed: Rest Thu: Torso B - (Weak Point Focus) Fri: Rest Sat: Limbs B - (Leg/Lift Focus) Sun: Rest Training Plan *Torso A (Shoulder Focus)* 1. Lateral Raise Machine - 2 sets of 7-11 reps 2. Shoulder Press Smith Machine - 2 sets of 6-8 reps 3. Lat Pulldown Cable Machine - 2 sets of 7-11 reps 4. Flat or Decline Chest Press - 2 sets of 6-8 reps 5. Close-grip rows on the machine (optional unilateral) - 2 sets of 6-8 reps 6. Flyes or butterfly rows - 2 sets of 11-14 reps 7. Wide-grip rows on the machine - 2 sets of 6-8 reps 8. Reverse flyes or reverse butterfly rows - 2 sets of 11-14 reps 9. Cable crunches - 2 sets of 7-11 reps *Limps A (Arm Focus)* 1. Seated EZ-bar triceps extensions - 2 sets of 7-11 reps 2. Overhead rope triceps extensions - 1-2 sets of 11-14 reps 3. Preacher curls with dumbbells - 2 sets of 11-14 reps 4. Bilateral face-away cable curls - 1-2 sets of 11-14 reps 5. Hammer Curls or Cable Curls - 1 set of 7-11 reps 6. Seated Leg Curls - 2 sets of 11-14 reps 7. Bulgarian Split Squats (Smith Press or dumbbells) - 1-2 sets of 7-11 reps 8. Leg Extensions - 2 sets of 11-14 reps 9. Hip Thrusts (Machine) - 2 sets of 11-14 reps 10. Standing Calf Raises - 2 sets of 11-14 reps *Torso B (Weak Point Focus)* Start with the weak point in the upper body and do not alternate training 1. Incline Bench Press (Smith Press) - 2 sets of 6-8 reps 2. Flat or Decline Chest Press - 2 sets of 7-11 reps 3. Shoulder Press (Machine) - 2 sets of 7-11 reps 4. Flyes or Butterflys - 2 sets of 11-14 reps. 5. Lateral Raises with Dumbbells - 2 sets of 7-11 reps. 6. Lying Y-Raises or Lateral Raises on a Machine - 1-2 sets of 11-14 reps. 7. Lat Pulldowns on Cable or Machine (Neutral Grip) - 2 sets of 6-8 reps. 8. Close-Grip Rows (Unilateral optional) - 2 sets of 7-11 reps. 9. Wide-Grip T-Bar Rows - 2 sets of 7-11 reps. 10. Cable Crunches - 2 sets of 7-11 reps. *Limps B (Leg Focus)* 1. Lying Leg Curls - 2 sets of 11-14 reps. 2. Stiff-Leg Deadlifts or RDL - 2 sets of 6-8 reps. 3. Leg Press - 2 sets of 7-11 reps 4. Leg Extensions - 2 sets of 7-11 reps 5. Triceps Compound Exercise: Dips (Triceps Focused) or Close-Grip Bench Press (Multipress) - 2 sets of 7-11 reps 6. Preacher Curls (Machine) - 2 sets of 10-12 reps 7. Overhead Triceps Extensions (Unilateral optional) - 2 sets of 11-14 reps 8. Incline Bicep Curls (Dumbbell) - 1-2 sets of 11-14 reps 9. Hammer Curls (Dumbbell) - 1 set of 7-11 reps 10. Adductors - 2 sets of 11-14 reps 11. Standing Calf Raises - 2 sets of 11-14 reps _______________________________________________________________________________ Here you'll find the best supplements 💊📈 ► https://evosportsfuel.de/?discount_co... (Code: ''Kay'') I'll help you get the most out of your body! For COACHING ⤵️ ► https://form.typeform.com/to/m3yCKIOo Visibly build muscle and look more toned in just 10 weeks! 💪🏻📈 (with a money-back guarantee 💰) For the ONLINE COURSE ⤵️ ► https://aufbau.selbstcoaching-masterc... My gym clothes are from NOFY 🤩 ► https://www.nofy-sports.com/discount/... Determine your exact calorie needs in just 7 minutes! (Free)🔍🧮 ►https://kaloriengenaubestimmen.funnel... Do your own blood test at home & get it analyzed and advised by experts! Get your blood work done at home & have it analyzed and discussed with you by experts! CODE: "Kay" 20% discount ► https://adon-health.de/?ref=jwgfrtzc Instagram:   / kaygedan   TikTok:   / kaygedan   More info: https://peoplessquare.link/impressum/... All links marked with a "►" are affiliate links!