Smith Machine Training

General

Advanced

Machine strength

Plan Details

The Smith Machine Training routine by JefitTeam is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.

Circuit training was designed to perform a set amount of exercises in a row (circuit) without any rest in between each set of the exercise. In this a smith machine circuit routine, the main focus upon this routine is to build strength and increase muscle endurance but also maintaining a lean physique. You will be targeting all of the main muscle group through 8 various multijoint exercises that help strengthen and build the muscles. The key to any circuit training routine is to make sure that you do not rest in between sets or in between exercises until you complete all of the exercises in the circuit. This will keep your metabolic rate up ensuring that you burn as many calories as possible without sacrificing strength. *** Notes : When performing circuit training, you want to make sure that you are using a weight on the barbell that you are able to perform all of the required weight/sets and circuits that have been set. If you use a weight that you are unable to manage, you can possibly injure yourself or not get the full benefit of performing this circuit routine.

Routine detail

Day 1

Workout

Est. 4 min

24 exercises

Smith Machine Squat

1 Set x 10 Reps

Smith Machine Split Squat

1 Set x 10 Reps

Smith Machine Bent-Over Row

1 Set x 12 Reps

Smith Machine Deadlift

1 Set x 10 Reps

Smith Machine Shrug

1 Set x 12 Reps

Smith Machine Upright Row

1 Set x 10 Reps

Smith Machine Bench Press

1 Set x 10 Reps

Smith Machine Bench Press (Close Grip)

1 Set x 10 Reps

Smith Machine Squat

1 Set x 10 Reps

Smith Machine Split Squat

3 Sets x 10 Reps

Smith Machine Bent-Over Row

1 Set x 12 Reps

Smith Machine Deadlift

1 Set x 10 Reps

Smith Machine Shrug

1 Set x 12 Reps

Smith Machine Upright Row

1 Set x 10 Reps

Smith Machine Bench Press

1 Set x 10 Reps

Smith Machine Bench Press (Close Grip)

1 Set x 10 Reps

Smith Machine Squat

1 Set x 10 Reps

Smith Machine Split Squat

1 Set x 10 Reps

Smith Machine Bent-Over Row

1 Set x 12 Reps

Smith Machine Deadlift

1 Set x 10 Reps

Smith Machine Shrug

1 Set x 12 Reps

Smith Machine Upright Row

1 Set x 10 Reps

Smith Machine Bench Press

1 Set x 10 Reps

Smith Machine Bench Press (Close Grip)

1 Set x 10 Reps

Day 2

Cardio

Est. 0 min

2 exercises

Treadmill Running

1 Set

Walking

1 Set

Day 3

Rest

Est. 0 min

0 exercises

This day is empty

Day 4

Workout

Est. 4 min

24 exercises

Smith Machine Squat

1 Set x 10 Reps

Smith Machine Split Squat

1 Set x 10 Reps

Smith Machine Bent-Over Row

1 Set x 12 Reps

Smith Machine Deadlift

1 Set x 10 Reps

Smith Machine Shrug

1 Set x 12 Reps

Smith Machine Upright Row

1 Set x 10 Reps

Smith Machine Bench Press

1 Set x 10 Reps

Smith Machine Bench Press (Close Grip)

1 Set x 10 Reps

Smith Machine Squat

1 Set x 10 Reps

Smith Machine Split Squat

3 Sets x 10 Reps

Smith Machine Bent-Over Row

1 Set x 12 Reps

Smith Machine Deadlift

1 Set x 10 Reps

Smith Machine Shrug

1 Set x 12 Reps

Smith Machine Upright Row

1 Set x 10 Reps

Smith Machine Bench Press

1 Set x 10 Reps

Smith Machine Bench Press (Close Grip)

1 Set x 10 Reps

Smith Machine Squat

1 Set x 10 Reps

Smith Machine Split Squat

1 Set x 10 Reps

Smith Machine Bent-Over Row

1 Set x 12 Reps

Smith Machine Deadlift

1 Set x 10 Reps

Smith Machine Shrug

1 Set x 12 Reps

Smith Machine Upright Row

1 Set x 10 Reps

Smith Machine Bench Press

1 Set x 10 Reps

Smith Machine Bench Press (Close Grip)

1 Set x 10 Reps

Day 5

Cardio

Est. 0 min

2 exercises

Treadmill Running

1 Set

Walking

1 Set

Day 6

Workout

Est. 4 min

24 exercises

Smith Machine Squat

1 Set x 10 Reps

Smith Machine Split Squat

1 Set x 10 Reps

Smith Machine Bent-Over Row

1 Set x 12 Reps

Smith Machine Deadlift

1 Set x 10 Reps

Smith Machine Shrug

1 Set x 12 Reps

Smith Machine Upright Row

1 Set x 10 Reps

Smith Machine Bench Press

1 Set x 10 Reps

Smith Machine Bench Press (Close Grip)

1 Set x 10 Reps

Smith Machine Squat

1 Set x 10 Reps

Smith Machine Split Squat

3 Sets x 10 Reps

Smith Machine Bent-Over Row

1 Set x 12 Reps

Smith Machine Deadlift

1 Set x 10 Reps

Smith Machine Shrug

1 Set x 12 Reps

Smith Machine Upright Row

1 Set x 10 Reps

Smith Machine Bench Press

1 Set x 10 Reps

Smith Machine Bench Press (Close Grip)

1 Set x 10 Reps

Smith Machine Squat

1 Set x 10 Reps

Smith Machine Split Squat

1 Set x 10 Reps

Smith Machine Bent-Over Row

1 Set x 12 Reps

Smith Machine Deadlift

1 Set x 10 Reps

Smith Machine Shrug

1 Set x 12 Reps

Smith Machine Upright Row

1 Set x 10 Reps

Smith Machine Bench Press

1 Set x 10 Reps

Smith Machine Bench Press (Close Grip)

1 Set x 10 Reps

Day 7

Rest

Est. 0 min

0 exercises

This day is empty

Smith Machine Training

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