Omar El Sheikh Workout

Day 1 Bench Press

ExerciseSetsReps
Barbell Bench Press410
Dumbbell Bench Press310
Dumbbell Flye310
Incline Dumbbell Pullover310
Incline Bench Press410
Incline Dumbbell Bench Press310
Decline Bench Press410
Decline Cable Bench Press310
Parallel Bar Dips315

Day 2 Back

ExerciseSetsReps
Wide Grip Lat Pull Down310
Bent Over Row310
Seated Cable Row (Close Grip)310
Rope Lat Pull Down310
One Arm Dumbbell Row310
Romanian Deadlift310
Barbell Shrug310
Behind The Back Barbell Shrug310

Day 3 Shoulders

ExerciseSetsReps
Military Press310
Dumbbell Front Raise310
Seated Arnold Press310
Dumbbell Lateral Raise310
Seated Dumbbell Press310
Cable Upright Row310
Curl Bar Shoulder Press (Behind the Neck)310
Dumbbell Row Shoulder310

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