Smith Strength Training 5x5
General
Beginner
Machine strength
Plan Details
The Smith Strength Training 5x5 routine by dgoldstrom is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine is designed to build strength quickly using the classic 5x5 approach. You can make use of a Smith Machine with Cable Attachments for Functional Training. 2 days of aerobic conditioning - choose your exercise or stick with the elliptical. Start with only 3 sets for the first 2 weeks.
Routine detail
Day 1
Heavy
Est. 54 min
6 exercises
Elliptical Training
1 Set
Smith Machine Squat
5 Sets x 5 Reps
Smith Machine Bench Press
5 Sets x 5 Reps
Smith Machine Bent-Over Row
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 5 Reps
Cable Seated Crunch
5 Sets x 5 Reps
Day 2
Cardio
Est. 47 min
1 exercise
Walking
1 Set
Day 3
Light
Est. 52 min
6 exercises
Elliptical Training
1 Set
Smith Machine Front Squat
5 Sets x 5 Reps
Smith Machine Shoulder Press
5 Sets x 5 Reps
Smith Machine Deadlift
5 Sets x 5 Reps
Cable Standing Curl
5 Sets x 5 Reps
Hanging Leg Raise
2 Sets x 15 Reps
Day 4
Cardio
Est. 47 min
1 exercise
Walking
1 Set
Day 5
Moderate
Est. 50 min
6 exercises
Elliptical Training
1 Set
Smith Machine Squat
5 Sets x 5 Reps
Smith Machine Bench Press
5 Sets x 5 Reps
Smith Machine Bent-Over Row
5 Sets x 5 Reps
Dips, Behind the Back
2 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 5 Reps
