USA
Bulking
Intermediate
Machine strength
Plan Details
The USA routine by eowasa is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Arms
Est. 60 min
9 exercises
Machine Ab Crunch
2 Sets x 5 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Cable Drag Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Extension
3 Sets x 9 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 2
Cardio
Est. 95 min
3 exercises
Rowing
1 Set
Treadmill Running
1 Set
Stationary Bike
1 Set
Day 3
Chest / Shoulders
Est. 56 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Day 4
Back / Legs
Est. 54 min
8 exercises
Barbell Clean Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Day 5
Arms
Est. 60 min
9 exercises
Machine Ab Crunch
2 Sets x 5 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Cable Drag Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Extension
3 Sets x 9 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
