USN workout
General
Intermediate
Dumbbell
Plan Details
The USN workout routine by Classic_cor is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest
Est. 67 min
6 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 2
Back & Core
Est. 65 min
6 exercises
Stability Ball Crunch
3 Sets x 20 Reps
Elliptical Training
1 Set
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Seated Leg Tuck
3 Sets x 20 Reps
Day 4
Arms
Est. 74 min
7 exercises
Barbell Curl (Close Grip)
3 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 4
Shoulders
Est. 73 min
5 exercises
Barbell Front Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Treadmill Running
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Day 5
Legs & Abs
Est. 76 min
6 exercises
Treadmill Running
1 Set
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Stability Ball Bridge
2 Sets x 8 Reps
Rotational Crunch
4 Sets x 20 Reps
Day 6
Twin Arms
Est. 50 min
8 exercises
EZ Bar Close Grip Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Tricep Press (Close Grip)
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
