Halk

**Halk** is a comprehensive 5-week workout program designed to elevate your strength and muscle definition. With 25 training days packed with targeted exercises, you'll engage every major muscle group through a variety of movements, including dumbbell and barbell presses, rows, and curls. Each session is structured to maximize intensity and effectiveness, ensuring you make consistent progress. Whether you're a beginner or an experienced lifter, this program will challenge you to push your limits and achieve your fitness goals. Get ready to transform your physique with a well-rounded approach to strength training!

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Week 1

Week 2

Week 3

Week 4

Week 5

Incline Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Decline Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Chest Fly (Cable)

T-Bar Row

Barbell Row

Single Arm High Row (Cable)

Seated Row (Cable)

Shrug (Dumbbell)

Back Extension (Weighted)

Seated Overhead Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

One Arm Lateral Raise (Cable)

Face Pull

Band Pull Apart

Leg Extension

Squat (Paused)

Lying Leg Curl

Hip Adductor (Machine)

Hip Thrust (Dumbbell)

Standing Calf Raise

Preacher Curl (Barbell)

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Single Arm Overhead Tricep Extension

Single Arm Tricep Extension (Cable)

V-Handle Tricep Pushdown (Cable)

Reverse Wrist Curl (Dumbbell)

Wrist Curls

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