Unlock your strength potential with the HANMA program, an 8-week journey designed for serious lifters. Committing to 5 days a week, you'll engage in targeted workouts focusing on upper body, legs, and core, utilizing a full gym setup. Each session is crafted to build muscle and increase endurance through a blend of compound and isolation exercises. Get ready to push your limits and transform your physique with a structured plan that keeps you accountable and motivated!

HANMA

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Preacher Curl (Dumbbell)

Bench Press (Smith Machine)

Incline Bench Press (Smith Machine)

Chest Fly (Machine)

Hammer Curl (Dumbbell)

Rear Delt Fly (Cable)

Lateral Raise (Cable)

Upper (Chest/Bi)

Squat (Smith Machine)

Leg Curl

Leg Extension

Calf Raise (Machine)

Abs Crunch (Machine)

Legs

JM Press (Smith Machine)

Pull-Up (Assisted)

V-Handle Tricep Pushdown (Cable)

Shoulder Press (Machine)

Back (Back/Tri)

Arms

undefined reviews for HANMA