Celebrity Workout Routine: Omer Shahzad

Omer Shahzad is a well- known Pakistani actor, model, and entrepreneur. He began his career as a model and worked for many well-known brands before moving on to acting. He has been a sponsored athlete for Jacked nutrition from 2022.

Omer Shahzad is a fitness enthusiast and has a passion for maintaining a healthy and active lifestyle. He is known for his toned physique and often shares his workout routines and fitness tips with his fans on social media.

Omer Shahzad Workout Routine

Omer Shahzad promotes healthy living and encourages his followers to adopt a balanced and sustainable approach to fitness. His workouts typically involve a combination of strength training, cardio, and functional exercises, and he emphasizes the importance of proper form and technique to prevent injury. Here’s an example of one of his workout routine.

Single Muscle Everyday

Monday: Chest and Abs

 

Barbell bench press 4x 12 reps

• To do this exercise, Lie down on a bench. Grasp the barbell and lift the barbell off the rack and lower it down towards your chest, keeping your elbows at a 45-degree angle from your body.
• Once the barbell touches your chest, push it back up to the starting position while exhaling.

Incline dumbbell bench flyes 4x 12 reps

Set up an incline bench at a 30-45 degree angle. Grab a pair of dumbbells and Hold them with your palms facing each other and your arms extended above your chest.

• Slowly lower the dumbbells out to your sides in a wide arc. When the dumbbells are level with your shoulders, pause for a moment, and then return to the starting position.

Decline Cable flyes 3x 15 reps

• Set up the cable machine with the pulleys set to the lowest position and attach the handles.
• Lie down on a decline bench and grasp the handles with an overhand grip and hold them up above your chest with your arms slightly bent. Lower the handles out to your sides and repeat.

Superset:

Machine seated chest press 3x 12 reps

• Sit on the machine with your back flat against the backrest. Grab the handles with an overhand grip and position your hands at shoulder width.
• Push the handles forward by extending your arms out in front of you, exhaling as you do so. Slowly bring the handles back to the starting position, inhaling as you do so.

Pushups 3x failure

• Start in a plank position with your hands shoulder-width apart and your feet together. Lower your body by bending your elbows and keeping them close to your body until your chest touches the ground.
• Push your body back up to the starting position by straightening your arms. Repeat until failure.

Chest dips 3x 10 reps

• Find a dip station. Grab onto the bars with your hands shoulder-width apart, and lift your body off the ground.
• Keep your elbows straight and then slowly lower your body by bending your elbows and leaning forward slightly until your upper arms are parallel to the ground. Push your body back up to the starting position by straightening your arms.

Hanging leg raises 4x 20 reps

• Find a pull-up bar and Hang from the bar with your arms straight, your shoulders pulled down and back, and your feet off the ground.
• Raise your legs by lifting your knees towards your chest, keeping your legs together and your back straight. Lower your legs back down to the starting position, but do not allow them to touch the ground.

Tuesday: Back and forearm

Bent over barbell rowing 4x 12 reps

• Begin by standing straight, Bend forward, and grasp the barbell. Lift the barbell off the ground, using your legs and keeping your back straight, until you are in a standing position.
• Bend your elbows and pull the barbell towards your upper abdomen. Slowly lower the barbell back down to the starting position and repeat.

Wide grip lat pulldown 4x 12 reps

• Begin by sitting at a lat pulldown machine. Grasp the bar and sit up straight. Pull the bar down towards your chest, keeping your elbows close to your body and squeezing your shoulder blades together as you do so.
• Pause briefly at the bottom of the movement, then slowly release the bar back up to the starting position.

Straight arm lat pull 3x 15 reps

• Begin by standing in front of a cable machine. Grasp the bar with an overhand grip that is slightly wider than shoulder-width apart.
• Engage your core muscles and keep your arms straight as you pull the bar down towards your thighs. Pause briefly and slowly release.

Super set:

Seated machine rowing 3x 12 reps

• Begin by sitting at a seated machine rowing machine. Sit up straight with your shoulders down and your chest up.
• Pull the handles towards your chest, keeping your elbows close to your body and squeezing your shoulder blades together as you do so. Pause and slowly release.

Pull-ups 3x failure

• Begin by standing underneath a pull-up bar.
• Pull your body up towards the bar until your chin is above the bar, keeping your elbows close to your body and squeezing your shoulder blades together as you do so. Lower your body back down to the starting position and repeat.

Dumbbell pullover 3x 10 reps

• Begin by lying on a bench. Grasp a dumbbell with both hands and hold it with your arms extended over your chest, palms facing each other.
• Keeping your arms straight, slowly lower the dumbbell behind your head until your arms are parallel to the floor. Pause and repeat.

Barbell wrist extension 4x 20 reps

• Begin by standing or sitting with a straight back and grasping a barbel Rest your forearms on a flat surface, such as a bench or the armrests of a chair, with your palms facing down and your wrists just beyond the edge of the surface.
• Keeping your forearms stationary, lift the barbell up towards your body by extending your wrists, until the bar is at shoulder height. Then slowly lower it to the starting position.

Wednesday: Shoulders and abs

Dumbbell shoulder press 4x 12 reps

• Sit on a bench with a backrest, holding a dumbbell in each hand at shoulder level.
• Press the dumbbells upward, extending your arms fully. Your palms should be facing forward. Pause at the top of the movement, then slowly lower the dumbbells back down to shoulder level.

Dumbbell side lateral raises 4x 12 reps

• Stand up straight, holding a dumbbell in each hand at your sides. Your palms should be facing your body.
• Keeping your arms straight and your elbows slightly bent, raise your arms out to your sides until they are parallel to the ground. Pause briefly, then slowly lower the dumbbells back.

Dumbbell front shoulder raises 3x 15

• Stand up straight, holding a dumbbell in each hand at your thighs. Your palms should be facing your body.
• Raise your arms forward until they are parallel to the ground. Pause briefly, then slowly lower the dumbbells back.

Superset :

Machine rear delt 3x 12 reps

• Sit facing the machine with your chest against the pad and your feet flat on the ground. Grasp the handles with your palms facing inward and your arms straight in front of you.
• Keeping your arms straight, pull the handles back and outward, squeezing your shoulder blades together as you do so. Pause briefly at the top of the movement, then slowly return to the starting position.

Face pull in 3x 12 reps

• Attach a rope handle to a cable machine at about chest height. Stand facing the machine with your feet shoulder-width apart, and grasp the rope with both hands. Step back a few feet.
• Keeping your elbows high and your forearms parallel to the ground, pull the rope towards your face. Pause and slowly release to starting point.

Barbell shrugs 4x 20 reps

• Stand up straight, holding a barbell in front of you with an overhand grip.
• Keeping your arms straight and your shoulders relaxed, lift the barbell by shrugging your shoulders up towards your ears. Pause and repeat.

Abdominal crunches on floor 3x failures

• Lie down on your back with your knees bent and your feet flat on the floor. Place your hands behind your head, with your elbows pointing out to the sides.
• Using your abdominal muscles, lift your head, neck, and shoulders off the ground, curling your upper body towards your knees. Hold the place and repeat until failure.

Thursday: Bicep/ Tricep

Barbell curls 4x 12 reps

• Start by standing with your feet shoulder-width apart and your knees slightly bent.
• Hold a barbell with an underhand grip, palms facing up, and your hands shoulder-width apart. With your elbows close to your sides, slowly curl the barbell up towards your chest by contracting your biceps.

2. Close grip triceps bench press 4x 12 reps

• Lie on a flat bench. Hold a barbell with a narrow grip and palms facing up.
• Lower the barbell down towards your chest by bending your elbows and keeping them close to your body.

Dumbbell hammer curls 3x 15 reps

• Start by standing and holding a dumbbell in each hand..
• Keeping your wrists straight, curl the dumbbells up towards your shoulders by contracting your biceps.

Reverse grip triceps pushdown 3x 15 reps

• Start by attaching a straight or angled bar to a high pulley machine. Stand facing the machine and grasp the bar.
• Keeping your elbows close to your sides, press the bar down towards your thighs by straightening your arms.

Superset:

Triceps rope pushdown 3x 12 reps

• Start by attaching a rope to a high pulley machine. Stand facing the machine and grasp the rope.
• Keeping your elbows close to your sides, press the rope down towards your thighs by straightening your arms.

Biceps preacher machine curls 3x 12 reps

• Grasp the handles of the bicep preacher machine with an underhand grip.
• Keeping your upper arms still, curl the handles towards your shoulders by contracting your biceps.

Superset:

Triceps DB overhead extensions 3x 15 reps

• Start by standing or sitting on a bench with a dumbbell in each hand. Raise the dumbbells above your head.
• Slowly lower one dumbbell behind your head, bending your elbow until the weight is just above your shoulder blades. Alternate arms for the given number of reps.

 Dumbbell concentration curls 3x 15 reps

• Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand.
• Place the back of your upper arm against the inside of your thigh, just above your knee. Curl the weight towards your shoulder by contracting your biceps.

Friday: Repeated Muscle Chest

Barbell bench press 4x 12 reps

• To do this exercise, Lie down on a bench. Grasp the barbell and lift the barbell off the rack and lower it down towards your chest, keeping your elbows at a 45-degree angle from your body.
• Once the barbell touches your chest, push it back up to the starting position while exhaling.

Incline dumbbell bench flyes 4x 12 reps

• Set up an incline bench at a 30-45 degree angle. Grab a pair of dumbbells and Hold them with your palms facing each other and your arms extended above your chest.
• Slowly lower the dumbbells out to your sides in a wide arc. When the dumbbells are level with your shoulders, pause for a moment, and then return to the starting position.

Decline Cable flyes 3x 15 reps

• Set up the cable machine with the pulleys set to the lowest position and attach the handles.
• Lie down on a decline bench and grasp the handles with an overhand grip and hold them up above your chest with your arms slightly bent. Lower the handles out to your sides and repeat.

Superset:

Machine seated chest press 3x 12 reps

• Sit on the machine with your back flat against the backrest. Grab the handles with an overhand grip and position your hands at shoulder width.
• Push the handles forward by extending your arms out in front of you, exhaling as you do so. Slowly bring the handles back to the starting position, inhaling as you do so.

Pushups 3x failure

• Start in a plank position with your hands shoulder-width apart and your feet together. Lower your body by bending your elbows and keeping them close to your body until your chest touches the ground.
• Push your body back up to the starting position by straightening your arms. Repeat until failure.

Chest dips 3x 10 reps

• Find a dip station. Grab onto the bars with your hands shoulder-width apart, and lift your body off the ground.
• Keep your elbows straight and then slowly lower your body by bending your elbows and leaning forward slightly until your upper arms are parallel to the ground. Push your body back up to the starting position by straightening your arms.

Hanging leg raises 4x 20 reps

• Find a pull-up bar and Hang from the bar with your arms straight, your shoulders pulled down and back, and your feet off the ground.
• Raise your legs by lifting your knees towards your chest, keeping your legs together and your back straight. Lower your legs back down to the starting position, but do not allow them to touch the ground.

Saturday: Legs

Barbell squats 4x 12 reps

• Start by placing a barbell on a squat rack at about shoulder heigh Step under the bar and position it on your upper back. Grasp the bar with both hands, keeping your elbows pointing down and your shoulders pulled back.
• Begin to lower your body down into a squat position by bending at the knees and hips. Keep your chest lifted and your back straight as you descend. Lower your body until your thighs are parallel to the ground. Then rise back up and repeat.

Leg extensions 4x 12 reps

• Start by sitting on a leg extension machine and grasp its handles for support and stability.
• Keeping your back straight and your core engaged, lift your feet up towards the ceiling by straightening your legs. Hold the position and then repeat.

Lying leg curls 3x 15 reps

• Start by lying face down on a leg curl machine with your knees just off the edge of the bench and the padded lever arm resting on the back of your ankles.
• Keeping your hips and lower body flat on the bench, slowly lift your feet towards your back by bending your knees. Hold and repeat. .

Superset:

Bulgarian split squat 3x 12 reps each legs

• Start by standing with your back facing a bench. Place the top of your left foot on the bench. Take a big step forward with your right foot and position it about 2-3 feet in front of the bench.
• Keeping your upper body straight and your core engaged, slowly lower your body down into a lunge position by bending your right knee. Hold then push through your right heel to rise back up to the starting position.

Walking lunges 3x failure

• Start by standing with your feet shoulder-width apart and your hands on your hips or holding dumbbells at your sides. Take a big step forward with your right foot, lowering your body down into a lunge position by bending both knees.
• Push through your right heel to rise back up, then take a big step forward with your left foot and lower your body down into a lunge position on your left side.

Leg press 3x 10 reps

• Start by sitting on a leg press machine. Grasp the handles of the machine for
• Keeping your back flat against the backrest and your core engaged, push through your feet to extend your legs and press the footplate away from your body. Hold for a second then slowly lower the footplate back towards your body by bending your knees.

Standing calf raises 4x 20 reps

• Start by standing with your feet shoulder-width apart and your hands on your hips or holding dumbbells at your sides.
• Raise your heels off the ground by pushing through the balls of your feet. Hold for a second at the top of the movement, then slowly lower your heels back down to the ground.

Conclusion

Follow this workout routine to achieve maximum results. Remember to use proper form while exercising to avoid injury and maximize the effectiveness of the exercise. Also, Use a weight that challenges you without sacrificing proper form. Gradually increase the weight as you become stronger and more comfortable with the exercise.