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OMOS
General
Beginner
Dumbbell
Plan Details
The OMOS routine by andrew.brisco is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
The Henry Cavil Workout from the Man of Steel movie
Routine detail
Any
Legs and Core
Est. 177 min
18 exercises
Barbell Squat
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Weight Plate Rotation
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Stability Ball Pull-In
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Running
1 Set
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Any
Shoulders and Arms
Est. 93 min
12 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 8 Reps
Dumbbell Cuban Press
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Alternating Kickback
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Any
Chest and Back
Est. 67 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
