Shlomys 5 day splittt

**Shlomys 5 Day Splittt** is a comprehensive one-week training program designed to maximize muscle growth and strength through a focused five-day split. Each day targets specific muscle groups, including chest, back, legs, shoulders, and arms, ensuring a balanced approach to your fitness goals. With a variety of exercises like bench presses, squats, and curls, you'll engage multiple muscle fibers for optimal results. Get ready to push your limits and see real progress in just one week!

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Week 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Chest Fly (Dumbbell)

Chest Fly (Machine)

Chest push day

Lat Pulldown

Face Pull

Seated Row (Cable)

Rear Delt Fly (Machine)

Back Extension

Barbell Row

Back pull day

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Press (45 Degrees)

Hip Thrust (Barbell)

Leg Curl

Calf Raise (Leg Press)

Leg push day

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Shrug (Dumbbell)

Leg Raise (Captain's Chair)

Lying Leg Raise

Plank

Sit Up

Shoulder pull day  +core 

Bicep Curl (Cable)

Single Arm Tricep Extension (Cable)

Skull Crusher (Barbell)

Hammer Curl

Bicep Curl (Dumbbell)

Dips Between Chairs

Wrist Curls

Dead Hang

Arms push and pull

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