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Usa2
Bulking
Advanced
Machine strength
Plan Details
The Usa2 routine by candani is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest&Triceps
Est. 66 min
10 exercises
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Dip
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 6 Reps
Machine Dip
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 6 Reps
Machine Fly
3 Sets x 10 Reps
Day 2
Spalle&Gambe
Est. 71 min
10 exercises
Machine Squat
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Push Press
3 Sets x 6 Reps
Kettlebell Sumo High Pull
3 Sets x 10 Reps
Box Jump Multiple Response
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 20 Reps
Day 3
Back&Biceps
Est. 65 min
10 exercises
Leverage Machine Iso Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 4
Glutei
Est. 37 min
6 exercises
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Posterior Lower Leg Stretch
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
