Name: Omar El Sheikh

Age: 26

Education: Bachelor’s degree in Business Management.

Weight: 90 kg

Height: 187 cm

Fat percent: 5% and 9% off season.

How did you get into bodybuilding?

From a young age, I wanted to have a physique like those athletes I always saw in fitness magazines. I didn’t know where to start to build such body. But, I figured out the wishing wasn’t going to change a thing so I decided that the first thing I needed to do is to get off the couch and go beyond my comfort zone and join a local gym and I have been hooked ever since.

It wasn’t until about four years ago though, that I started combining the nutrition and supplementation that has sent my bodybuilding success through the roof. 

What do you love most about bodybuilding?

What I love most about bodybuilding is that it gives me the opportunity to challenge myself both mentally and physically, knowing that you get only what you work for. It is the perfect mental escape and an ideal stress outlet because you need to understand your body and how it reacts to certain things which was challenging to me.

How long do you spend training per week and what workout regimen has delivered the best results?

I train each body part individually and aim for 4-6 sets of 10-12 reps.

I work out five times a week and rest completely for teo days. During the off-season, I do cardio twice a week. If I'm cutting, I do cardio every day.

Here is the workout regimen that worked best for me.

Monday: Chest

Barbell bench press (4 sets x 10 reps)

Dumbbell bench press (4 sets x 10 reps)

Incline bench press (4 sets x 10 reps)

Dumbbell fly Incline (4 sets x 10 reps)

Decline bench press (4 sets x 10 reps)

Tuesday: Back

Wide grip lat pull down (4 sets x 10 reps)

Bent over row (wide) (4 sets x 10 reps)

Seated cable row (close grip) (4 sets x 10 reps)

One arm dumbbell row (4 sets x 10 reps)

Romanian dead lift (4 sets x 10 reps)

Barbell shrug (3 sets x 10 reps)

Wednesday: Shoulders

Standing military press (4 sets x 10 reps)

Front dumbbell raise (4 sets x 10 reps)

Side lateral raise (4 sets x 10 reps)

Dumbbell shoulder press (4 sets x 10 reps)

Bent over two dumbbell raise (4 sets x 10 reps)

Thursday (Rest day)

Friday: Arms

Barbell curl (3 sets x 10 reps)

Dumbbell alternate bicep curl (3 sets x 10 reps)

Preacher curl (3 sets x 10 reps)

Hammer curl (3 sets x 10 reps)

Dumbbell triceps extension (3 sets x 10 reps)

Triceps push down (3 sets x 10 reps)

Overhead barbell triceps extension (3 sets x 10 reps)

Dumbbell kick back triceps (3 sets x 10 reps)

Saturday: Legs

Barbell squats (6 sets x 10 reps)

Leg extensions (4 sets x 10 reps)

Leg curls (4 sets x 10 reps)

Dumbbell lunges (4 sets x 10 reps)

Standing calf raise (4 sets x 20 reps)

Leg press (4 sets x 10 reps)

Sunday (Rest day)

What is your Favorite Form of Cardio?

Sprint intervals, it burns more calories than any other cardio training and helps to get ripped in less time.

What are some of your best training tips for someone who wants to look good and ripped?

Think about everything you do. I realized that fitness is 100% mental. Your body won't go where your mind doesn't push it. There is a famous saying “Abs are made in the kitchen” which I believe to be true. If you just want to look good, take care of your nutrition and quit any unnecessary food you consume. You will find many things to replace junk food which are also tasty and beneficial, and working out four times a week for one hour will give you better results. If I would choose to give only one piece of advice it would be, “watch what you eat”. It is not about restrictions, it's about creating new habits.

What is your favourite exercise?

Barbell Bench Press.

What keeps you motivated?

I am always trying to motivate myself to achieve a better body image, and get better understanding of nutrition and body needs. Seeing the progress made to my body motivates me by every way.

I also get motivated from the impact my progress has on others specially youth that I enjoy sharing my experience with and guiding them along their journey. That kept me motivated and hungry to study and have a certificate in training and nutrition to find new techniques and ideologies. And the support I get on social media keeps me going every day.

What is your major dream?

Actually my dream is to have a positive impact on others and to change people's lives through raising their awareness of their body and nutrition. The fitness scene is booming in Egypt now, and I am glad to be part of this movement and willing to take it as far as I can.