Manus

**Manus** is a dynamic 1-week program designed to challenge your strength and endurance with 5 focused training days. Each session combines compound and isolation exercises, including staples like the Bench Press, Squat, and Deadlift, ensuring a comprehensive approach to building muscle and improving overall fitness. With a mix of barbells, dumbbells, and machines, you'll target major muscle groups effectively while honing your technique. Get ready to push your limits and achieve your fitness goals in just one week!

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Week 1

Standing Behind Neck Shoulder Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Leg Curl

Hip Abductor (Machine)

Standing Calf Raise

Leg Press

Trap Bar Deadlift

Pullover (Dumbbell)

Wide Grip Lat Pulldown

Seated Row (Cable)

Bayesian Curl

Reverse Pec Deck

Bench Press (Barbell)

Cable Low Row

Overhead Press (Dumbbell)

Pull-Up (Assisted)

Incline Curl (Dumbbell)

Overhead Tricep Extension (Cable)

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