Omar's routine
General
Beginner
Barbell
Plan Details
The Omar's routine routine by elliotriv94 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Squat focus
Est. 36 min
5 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Deadlift
4 Sets x 6 Reps
ab wheel roll out
2 Sets x 15 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Tue
pull hypertrophy
Est. 44 min
6 exercises
Pull-Up
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Rope Face Pull
2 Sets x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Wed
push
Est. 47 min
6 exercises
Barbell Bench Press
5 Sets x 6 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Kettlebell Alternating Floor Press
3 Sets x 10 Reps
EZ Bar Decline Tricep Extension
3 Sets x 15 Reps
Fri
deadlift focus
Est. 38 min
5 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Deep Squat
3 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Sat
Back
Est. 43 min
6 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Rope Face Pull
2 Sets x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Sun
Push
Est. 47 min
6 exercises
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Kettlebell Alternating Floor Press
3 Sets x 12 Reps
Barbell Shoulder Press
5 Sets x 6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
