Omair
Bulking
Beginner
Dumbbell
Plan Details
The Omair routine by omairkhan2 is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Shoulders
Est. 19 min
3 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Tue
Legs
Est. 20 min
3 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Wed
Biceps
Est. 27 min
3 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Rotational Curl
3 Sets x 10 Reps
Thu
Triceps
Est. 23 min
3 exercises
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Tate Press
3 Sets x 10 Reps
Fri
Abs
Est. 27 min
4 exercises
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Leg Raise
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 10 Reps
Sat
Chest
Est. 19 min
3 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Sun
Back
Est. 20 min
3 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
