George O'Beid - Clean Bulk / Shredded Program (W1 & 7)
Bulking
Advanced
Machine strength
Plan Details
The George O'Beid - Clean Bulk / Shredded Program (W1 & 7) routine by Pacemedia11 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legs & Calves (W1 & 7)
Est. 107 min
8 exercises
Barbell Deep Squat
5 Sets x 8 Reps
Smith Machine Front Squat
4 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 15 Reps
Barbell Hip Thrust
5 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Machine Calf Raise
5 Sets x 20 Reps
Stationary Bike
1 Set
Day 2
Chest, Triceps & Deltoids (W1 & 7)
Est. 79 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 20 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Alternating Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Day 3
Back & Biceps (W1 & 7)
Est. 82 min
9 exercises
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 10 Reps
Barbell Curl
3 Sets x 12 Reps
Cable One-Arm Preacher Curl
4 Sets x 12 Reps
EZ Bar Close Grip Curl
2 Sets x 15 Reps
Stationary Bike
1 Set
Day 4
Active Recovery Day - (Cardio LISS, Abs, Stretch)
Est. 80 min
12 exercises
Walking
1 Set
Barbell Ab Rollout
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Stability Ball Side Crunch
3 Sets x 8 Reps
All Fours Quad Stretch
1 Set x 1 Rep
Band Hamstring Stretch
1 Set x 1 Rep
Wall Calf Stretch
1 Set x 1 Rep
Chest and Shoulder Stretch
1 Set x 1 Rep
Kneeling Lat Stretch
1 Set
Iron Cross Stretch
1 Set x 1 Rep
Tricep Stretch
1 Set x 1 Rep
Bicep Stretch
1 Set x 1 Rep
Day 5
Shoulders & Calves (LISS Cardio) (W1 & 7)
Est. 108 min
9 exercises
Smith Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Barbell High Front Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Shrug
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Elliptical Training
1 Set
Day 6
Arms (Cardio HITT) (W1 & 7)
Est. 86 min
10 exercises
Cable Lying Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 12 Reps
Cable One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Decline Bench Knee Raise
3 Sets x 20 Reps
Plank
3 Sets
Stationary Bike
1 Set
