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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
