Miguel o’hara
Sport
Intermediate
Machine strength
Plan Details
The Miguel o’hara routine by gdbhsxjszs is a 6 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
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Routine detail
Mon
Chest, Tricep, Shoulder
Est. 0 min
5 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Tue
Back, Traps and Biceps
Est. 0 min
5 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Leverage Machine High Row
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Wed
Legs And Abs
Est. 0 min
5 exercises
Hack Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Thu
R
Est. 0 min
0 exercises
This day is empty
Fri
Upper
Est. 0 min
5 exercises
Barbell Bench Press
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Pull-Up
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Sat
Lower
Est. 0 min
3 exercises
Barbell Bulgarian Split Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
