The Omy Workout

Exercise 1

Walking

Equipment: Full Gym, NO EQUIPMENT

View Details

Monday Sets

Exercise 2

Bench Press

Equipment: Barbell, Bench, Full Gym

View Details

4 Sets

10 Reps

45s Rest

Exercise 3

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

View Details

4 Sets

12 Reps

45s Rest

Exercise 4

Barbell Military Press (Overhead press)

Equipment: Barbell, Full Gym

View Details

4 Sets

10 Reps

45s Rest

Exercise 5

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

View Details

4 Sets

12 Reps

45s Rest

Exercise 6

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

View Details

4 Sets

10 Reps

45s Rest

Exercise 7

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

View Details

4 Sets

12 Reps

45s Rest

Exercise 8

Cable Crossover

Equipment: Cable, Full Gym

View Details

4 Sets

12 Reps

45s Rest

Exercise 9

Walking

Equipment: Full Gym, NO EQUIPMENT

View Details

Tuesday Sets

Exercise 10

Barbell Bent Over Row

Equipment: Barbell, Full Gym

View Details

4 Sets

12 Reps

45s Rest

Exercise 11

Close Grip Cable Row

Equipment: Cable, Full Gym

View Details

4 Sets

15 Reps

45s Rest

Exercise 12

Z-Bar Curl

Equipment: Barbell, Full Gym

View Details

4 Sets

12 Reps

45s Rest

Exercise 13

Lat Pulldown

Equipment: Cable, Full Gym

View Details

4 Sets

12 Reps

45s Rest

Exercise 14

Cable Curl

Equipment: Cable, Full Gym

View Details

4 Sets

12 Reps

45s Rest

Exercise 15

Hammer Curl

Equipment: Dumbbells, Full Gym

View Details

4 Sets

10 Reps

45s Rest

Exercise 16

Concentration Curl

Equipment: Dumbbells, Full Gym

View Details

4 Sets

15 Reps

45s Rest

Exercise 17

Walking

Equipment: Full Gym, NO EQUIPMENT

View Details

Wednesday Sets

Exercise 18

Squat

Equipment: Barbell, Full Gym

View Details

5 Sets

5 Reps

45s Rest

Exercise 19

Deadlift

Equipment: Barbell, Full Gym

View Details

4 Sets

10 Reps

45s Rest

Exercise 20

Leg Press

Equipment: Full Gym, Machine

View Details

4 Sets

12 Reps

45s Rest

Exercise 21

Seated Leg Curl

Equipment: Full Gym, Machine

View Details

4 Sets

12 Reps

45s Rest

Exercise 22

Leg Extension

Equipment: Full Gym, Machine

View Details

4 Sets

12 Reps

45s Rest

Exercise 23

Seated Calf Press on Leg Press Machine

Equipment: Full Gym, Machine

View Details

4 Sets

10 Reps

45s Rest

Exercise 24

Walking

Equipment: Full Gym, NO EQUIPMENT

View Details

Thursday Sets

Exercise 25

Pec Deck Fly

Equipment: Full Gym, Machine

View Details

4 Sets

15 Reps

45s Rest

Exercise 26

Hammer Press

Equipment: Bench, Dumbbells, Full Gym

View Details

4 Sets

12 Reps

45s Rest

Exercise 27

Rope Pushdown

Equipment: Cable, Full Gym

View Details

4 Sets

12 Reps

45s Rest

Exercise 28

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

View Details

4 Sets

12 Reps

45s Rest

Exercise 29

Seated One-Arm Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

View Details

Seated One-Arm Dumbbell Triceps Extension

4 Sets

15 Reps

45s Rest

Exercise 30

High Cable Crossover

Equipment: Cable, Full Gym

View Details

4 Sets

10 Reps

45s Rest

Exercise 31

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

View Details

4 Sets

12 Reps

45s Rest

Exercise 32

Walking

Equipment: Full Gym, NO EQUIPMENT

View Details

Friday Sets

Exercise 33

Lever Shoulder Press

Equipment: Full Gym, Machine

View Details

4 Sets

12 Reps

45s Rest

Exercise 34

Lever Front Pulldown

Equipment: Full Gym, Machine

View Details

4 Sets

12 Reps

45s Rest

Exercise 35

Rear Delt Machine Fly

Equipment: Full Gym, Machine

View Details

4 Sets

10 Reps

45s Rest

Exercise 36

Seated Cable Row

Equipment: Cable, Full Gym

View Details

4 Sets

12 Reps

45s Rest

Exercise 37

Half Kneeling High Cable Row Rope

Equipment: Cable, Full Gym

View Details

4 Sets

12 Reps

45s Rest

Exercise 38

Incline Dumbbell Row

Equipment: Dumbbells, Full Gym

View Details

4 Sets

10 Reps

45s Rest

Exercise 39

Lat Pulldown

Equipment: Cable, Full Gym

View Details

4 Sets

12 Reps

45s Rest

Exercise 40

Arnold Press

Equipment: Dumbbells, Full Gym

View Details

4 Sets

12 Reps

45s Rest

Exercise 41

Walking

Equipment: Full Gym, NO EQUIPMENT

View Details

Saturday Sets

Exercise 42

Romanian Deadlift

Equipment: Barbell, Full Gym

View Details

4 Sets

10 Reps

45s Rest

Exercise 43

Dumbbell Bulgarian Split Squat

Equipment: Bench, Dumbbells, Full Gym

View Details

4 Sets

10 Reps

45s Rest

Exercise 44

Dumbbell Lunge

Equipment: Dumbbells, Full Gym

View Details

4 Sets

10 Reps

45s Rest

Exercise 45

Kettlebell Swings

Equipment: Full Gym, Kettlebell

View Details

4 Sets

10 Reps

45s Rest

Exercise 46

Dumbbell Step-Up

Equipment: Bench, Dumbbells, Full Gym

View Details

4 Sets

10 Reps

45s Rest

Exercise 47

Barbell Hip Thrusts

Equipment: Barbell, Full Gym

View Details

4 Sets

10 Reps

45s Rest

Exercise 48

Walking

Equipment: Full Gym, NO EQUIPMENT

View Details

Sunday Sets

Rest Day Reps

Related Workouts

Site Menu Close Menu