bodybuilding usa workout

A free workout inspired by the golden era of bodybuilding.

Last updated 8/26/2024
Portrait of a bodybuilder demonstrating an exercise in the bodybuilding-usa-workout.
This workout includes 3 sections (back, delts, traps), 6 exercises, and 15 total sets.

back

t bar rows

3 sets of 12 reps

two arm dumbbell rows

3 sets of 20 reps

delts

machine reverse flyes

2 sets of 15 reps

1-arm cable rear delt raises

2 sets of 15 reps

traps

cable shrugs

3 sets of 20 reps

dumbbell bent shrugs

2 sets of 12 reps