Smith Machine Program
General
Beginner
Machine strength
Plan Details
The Smith Machine Program routine by JefitTeam is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
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
Routine detail
Day 1
Workout 1
Est. 73 min
11 exercises
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 6 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Smith Machine Bicep Curl
3 Sets x 10,8,6 Reps
Smith Machine Incline Tricep Extension
3 Sets x 10,8,6 Reps
Day 2
Workout 2
Est. 73 min
10 exercises
Smith Machine Split Squat
4 Sets x 8 Reps
Smith Machine Toe Raise
4 Sets x 10 Reps
Smith Machine Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Smith Machine One-Arm Row
3 Sets x 6 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press (Wide Grip)
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Rear Shoulder Press
3 Sets x 8 Reps
Smith Machine Bicep Curl
4 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 8 Reps
