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Omar og Ahmad 3 Day Plan*
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Omar og Ahmad 3 Day Plan* routine by Alia-kaiss is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Mon
Workout 2
Est. 0 min
9 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Kettlebell One-Arm Row
3 Sets x 8 Reps
Cable Incline Pulldown (Supine)
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Tue
Workout 3
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 20 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Wed
Workout 4
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Thu
Workout 5
Est. 0 min
9 exercises
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Rope Deltoid Row
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Fri
Workout 1
Est. 0 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Sun
Workout 6
Est. 0 min
7 exercises
Smith Machine Front Squat
6 Sets x 8 Reps
Barbell Romanian Deadlift
6 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Dumbbell Split Jump
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
