Smith Machine Circuit Training
Shared By : JefitTeam VIP
Frequency : 5 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 794 / 38382

Average Rating

60

195 votes

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Description

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.

Day 1 Workout
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Smith Machine Squat Smith Machine Squat 0 sec 10 1 Progress Chart

Glutes

Smith Machine Lunge Smith Machine Lunge 0 sec 10 1 Progress Chart

Back

Smith Machine Bent Over Row Smith Machine Bent Over Row 0 sec 12 1 Progress Chart

Back

Smith Machine Deadlift Smith Machine Deadlift 0 sec 10 1 Progress Chart

Shoulders

Smith Machine Shrug Smith Machine Shrug 0 sec 12 1 Progress Chart

Shoulders

Smith Machine Upright Row Smith Machine Upright Row 0 sec 10 1 Progress Chart

Chest

Smith Machine Bench Press Smith Machine Bench Press 0 sec 10 1 Progress Chart

Triceps

Smith Machine Close Grip Bench Press Smith Machine Close Grip Bench Press 45 sec 10 1 Progress Chart

Upper Legs

Smith Machine Squat Smith Machine Squat 0 sec 10 1 Progress Chart

Glutes

Smith Machine Lunge Smith Machine Lunge 0 sec 10 3 Progress Chart

Back

Smith Machine Bent Over Row Smith Machine Bent Over Row 0 sec 12 1 Progress Chart

Back

Smith Machine Deadlift Smith Machine Deadlift 0 sec 10 1 Progress Chart

Shoulders

Smith Machine Shrug Smith Machine Shrug 0 sec 12 1 Progress Chart

Shoulders

Smith Machine Upright Row Smith Machine Upright Row 0 sec 10 1 Progress Chart

Chest

Smith Machine Bench Press Smith Machine Bench Press 0 sec 10 1 Progress Chart

Triceps

Smith Machine Close Grip Bench Press Smith Machine Close Grip Bench Press 45 sec 10 1 Progress Chart

Upper Legs

Smith Machine Squat Smith Machine Squat 0 sec 10 1 Progress Chart

Glutes

Smith Machine Lunge Smith Machine Lunge 0 sec 10 1 Progress Chart

Back

Smith Machine Bent Over Row Smith Machine Bent Over Row 0 sec 12 1 Progress Chart

Back

Smith Machine Deadlift Smith Machine Deadlift 0 sec 10 1 Progress Chart

Shoulders

Smith Machine Shrug Smith Machine Shrug 0 sec 12 1 Progress Chart

Shoulders

Smith Machine Upright Row Smith Machine Upright Row 0 sec 10 1 Progress Chart

Chest

Smith Machine Bench Press Smith Machine Bench Press 0 sec 10 1 Progress Chart

Triceps

Smith Machine Close Grip Bench Press Smith Machine Close Grip Bench Press 45 sec 10 1 Progress Chart
Day 2 Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 40 min - - Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart
Day 3 Rest
Day 4 Workout
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Smith Machine Squat Smith Machine Squat 0 sec 10 1 Progress Chart

Glutes

Smith Machine Lunge Smith Machine Lunge 0 sec 10 1 Progress Chart

Back

Smith Machine Bent Over Row Smith Machine Bent Over Row 0 sec 12 1 Progress Chart

Back

Smith Machine Deadlift Smith Machine Deadlift 0 sec 10 1 Progress Chart

Shoulders

Smith Machine Shrug Smith Machine Shrug 0 sec 12 1 Progress Chart

Shoulders

Smith Machine Upright Row Smith Machine Upright Row 0 sec 10 1 Progress Chart

Chest

Smith Machine Bench Press Smith Machine Bench Press 0 sec 10 1 Progress Chart

Triceps

Smith Machine Close Grip Bench Press Smith Machine Close Grip Bench Press 45 sec 10 1 Progress Chart

Upper Legs

Smith Machine Squat Smith Machine Squat 0 sec 10 1 Progress Chart

Glutes

Smith Machine Lunge Smith Machine Lunge 0 sec 10 3 Progress Chart

Back

Smith Machine Bent Over Row Smith Machine Bent Over Row 0 sec 12 1 Progress Chart

Back

Smith Machine Deadlift Smith Machine Deadlift 0 sec 10 1 Progress Chart

Shoulders

Smith Machine Shrug Smith Machine Shrug 0 sec 12 1 Progress Chart

Shoulders

Smith Machine Upright Row Smith Machine Upright Row 0 sec 10 1 Progress Chart

Chest

Smith Machine Bench Press Smith Machine Bench Press 0 sec 10 1 Progress Chart

Triceps

Smith Machine Close Grip Bench Press Smith Machine Close Grip Bench Press 45 sec 10 1 Progress Chart

Upper Legs

Smith Machine Squat Smith Machine Squat 0 sec 10 1 Progress Chart

Glutes

Smith Machine Lunge Smith Machine Lunge 0 sec 10 1 Progress Chart

Back

Smith Machine Bent Over Row Smith Machine Bent Over Row 0 sec 12 1 Progress Chart

Back

Smith Machine Deadlift Smith Machine Deadlift 0 sec 10 1 Progress Chart

Shoulders

Smith Machine Shrug Smith Machine Shrug 0 sec 12 1 Progress Chart

Shoulders

Smith Machine Upright Row Smith Machine Upright Row 0 sec 10 1 Progress Chart

Chest

Smith Machine Bench Press Smith Machine Bench Press 0 sec 10 1 Progress Chart

Triceps

Smith Machine Close Grip Bench Press Smith Machine Close Grip Bench Press 45 sec 10 1 Progress Chart
Day 5 Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 40 min - - Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart
Day 6 Workout
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Smith Machine Squat Smith Machine Squat 0 sec 10 1 Progress Chart

Glutes

Smith Machine Lunge Smith Machine Lunge 0 sec 10 1 Progress Chart

Back

Smith Machine Bent Over Row Smith Machine Bent Over Row 0 sec 12 1 Progress Chart

Back

Smith Machine Deadlift Smith Machine Deadlift 0 sec 10 1 Progress Chart

Shoulders

Smith Machine Shrug Smith Machine Shrug 0 sec 12 1 Progress Chart

Shoulders

Smith Machine Upright Row Smith Machine Upright Row 0 sec 10 1 Progress Chart

Chest

Smith Machine Bench Press Smith Machine Bench Press 0 sec 10 1 Progress Chart

Triceps

Smith Machine Close Grip Bench Press Smith Machine Close Grip Bench Press 45 sec 10 1 Progress Chart

Upper Legs

Smith Machine Squat Smith Machine Squat 0 sec 10 1 Progress Chart

Glutes

Smith Machine Lunge Smith Machine Lunge 0 sec 10 3 Progress Chart

Back

Smith Machine Bent Over Row Smith Machine Bent Over Row 0 sec 12 1 Progress Chart

Back

Smith Machine Deadlift Smith Machine Deadlift 0 sec 10 1 Progress Chart

Shoulders

Smith Machine Shrug Smith Machine Shrug 0 sec 12 1 Progress Chart

Shoulders

Smith Machine Upright Row Smith Machine Upright Row 0 sec 10 1 Progress Chart

Chest

Smith Machine Bench Press Smith Machine Bench Press 0 sec 10 1 Progress Chart

Triceps

Smith Machine Close Grip Bench Press Smith Machine Close Grip Bench Press 45 sec 10 1 Progress Chart

Upper Legs

Smith Machine Squat Smith Machine Squat 0 sec 10 1 Progress Chart

Glutes

Smith Machine Lunge Smith Machine Lunge 0 sec 10 1 Progress Chart

Back

Smith Machine Bent Over Row Smith Machine Bent Over Row 0 sec 12 1 Progress Chart

Back

Smith Machine Deadlift Smith Machine Deadlift 0 sec 10 1 Progress Chart

Shoulders

Smith Machine Shrug Smith Machine Shrug 0 sec 12 1 Progress Chart

Shoulders

Smith Machine Upright Row Smith Machine Upright Row 0 sec 10 1 Progress Chart

Chest

Smith Machine Bench Press Smith Machine Bench Press 0 sec 10 1 Progress Chart

Triceps

Smith Machine Close Grip Bench Press Smith Machine Close Grip Bench Press 45 sec 10 1 Progress Chart
Day 7 Rest