Omar El Sheikh Workout


Day 1 Bench Press

Exercise Sets Reps
Barbell Bench Press 4 10
Dumbbell Bench Press 3 10
Dumbbell Flye 3 10
Incline Dumbbell Pullover 3 10
Incline Bench Press 4 10
Incline Dumbbell Bench Press 3 10
Decline Bench Press 4 10
Decline Cable Bench Press 3 10
Parallel Bar Dips 3 15

Day 2 Back

Exercise Sets Reps
Wide Grip Lat Pull Down 3 10
Bent Over Row 3 10
Seated Cable Row (Close Grip) 3 10
Rope Lat Pull Down 3 10
One Arm Dumbbell Row 3 10
Romanian Deadlift 3 10
Barbell Shrug 3 10
Behind The Back Barbell Shrug 3 10

Day 3 Shoulders

Exercise Sets Reps
Military Press 3 10
Dumbbell Front Raise 3 10
Seated Arnold Press 3 10
Dumbbell Lateral Raise 3 10
Seated Dumbbell Press 3 10
Cable Upright Row 3 10
Curl Bar Shoulder Press (Behind the Neck) 3 10
Dumbbell Row Shoulder 3 10