Omar’s Arm Workout
Exercise Sets Reps
Seated Alternating Dumbbell Curl 4 ¹ 10
Standing EZ-Bar Curl 3—4 6—8
Concentration Curl 3—4 8—10
Rope Pressdown 4 ² 20—30
Seated Overhead Dumbbell Extension 4 6—8
Lying Triceps Extension 3 8—12
¹ Omar uses the first two sets as warm-ups.
² He often “pumps” out reps on the first two sets, using a short, quick range of motion to warm up for the next two high-rep working sets at a heavier weight.