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This is a 2-day, beginner, strength program that is performed all on a smith machine found at your local gym.
Each training session will take about 70-minutes to complete. There are typically 2-3 different exercises that focus on each of your major muscle groups.
Stay Strong,
Michael Wood, CSCS
Jefit Team
Smith Machine Stiff Legged Deadlift
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3x8 reps |
rest: 60s
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Smith Machine Single Leg Split Squat
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3x8 reps |
rest: 30s
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Smith Machine Deadlift
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3x6 reps |
rest: 60s
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Smith Machine Bent Over Row
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3x8 reps |
rest: 60s
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Smith Machine Bench Press
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3x8 reps |
rest: 60s
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Smith Machine Incline Bench Press
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3x8 reps |
rest: 60s
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Smith Machine Overhead Shoulder Press
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3x8 reps |
rest: 60s
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Smith Machine Upright Row
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3x8 reps |
rest: 60s
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Smith Machine Shrug
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3x8 reps |
rest: 60s
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Smith Machine Bicep Curl
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3x10,8,6 reps |
rest: 60s
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Smith Machine Incline Tricep Extension
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3x10,8,6 reps |
rest: 60s
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Smith Machine Lunge
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4x8 reps |
rest: 60s
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Smith Machine Toe Raise
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4x10 reps |
rest: 60s
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Smith Machine Reverse Grip Bent Over Row
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3x8 reps |
rest: 60s
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Smith Machine One Arm Row
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3x6 reps |
rest: 60s
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Smith Machine Decline Bench Press
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3x8 reps |
rest: 60s
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Smith Machine Wide Grip Bench Press
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3x8 reps |
rest: 60s
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Smith Machine Shoulder Press
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3x8 reps |
rest: 60s
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Smith Machine Rear Shoulder Press
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3x8 reps |
rest: 60s
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Smith Machine Bicep Curl
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4x8 reps |
rest: 60s
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Smith Machine Close Grip Bench Press
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4x8 reps |
rest: 60s
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