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OMAR ISUF: My 1st Year of Lifting Body Transformation von OmarIsuf   4 years ago

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[My Recent 3 Year Body Transformation] https://www.youtube.com/watch?v=rV0NTbK5jvY

[My Lifting Routine For My 1st Year *I Don't Recommend This It Is Just An Example Of What I Did*]

Monday-Upper Body
Bench Press 3 x 10
Seated Rows 3 x 10
Decline Bench Press 3 x 10
Pull Ups 3 x 10
Incline DB Press 3 x 12
Dips 3 x 15
Skull Crushers 3 x 12-15
Bicep Curls 3 x 12-15

Tuesday- Lower Body
Squats 3 x 8
Deadlifts 3 x 6
Box Squats or Front Squats 3 x 8
Romanian Deadlifts 3 x 8-10
Bulgarian Split Squats 3 x 10-12
Walking Lunges 3 x 12-15
Leg Curl 3 x 10
Some Ab Movement

Wednesday - Upper Body (Always the same)
Bench Press 3 x 10
Seated Rows 3 x 10
Decline Bench Press 3 x 10
Pull Ups 3 x 10
Incline DB Press 3 x 12
Dips 3 x 15
Skull Crushers 3 x 12-15
Bicep Curls 3 x 12-15

Thursday- Lower Body
Squats 3 x 8
Deadlifts 3 x 6
Box Squats or Front Squats 3 x 8
Romanian Deadlifts 3 x 8-10
Bulgarian Split Squats 3 x 10-12
Walking Lunges 3 x 12-15
Leg Curl 3 x 10
Some Ab Movement
Friday - Upper Body
Bench Press 3 x 10
Seated Rows 3 x 10
Decline Bench Press 3 x 10
Pull Ups 3 x 10
Incline DB Press 3 x 12
Dips 3 x 15
Skull Crushers 3 x 12-15
Bicep Curls 3 x 12-15
[MY FREE PROGRAM] http://www.bulgarianmethod.com/

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[FOLLOW ME ON INSTAGRAM] http://instagram.com/omarisuf/



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