Smith Machine Split Routine
General
Beginner
Machine strength
Plan Details
The Smith Machine Split Routine routine by JefitTeam is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
This 4-day, beginner split routine offers alternating strength training workouts transitioning from upper to lower body. Every exercise is performed on only one piece of equipment: the Smith Machine. No moving from equipment to equipment, or waiting for equipment at the gym. Each of these four exercise sessions offer between 10 exercises (upper body) to six exercises for the leg workouts. In terms of time needed to finish a workout, expect about 50 to 70-minutes. The second workout for each of the upper/lower body sessions, includes the same exercises but the volume of work has been increased. Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Day 1
Workout 1: Upper Body
Est. 66 min
10 exercises
Machine Inverted Row
1 Set x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Smith Machine One-Arm Row
3 Sets x 8 Reps
Smith Machine Bench Press
4 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 Deltoid Row
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Smith Machine Bicep Curl
3 Sets x 12,10,8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 12,10,8 Reps
Day 2
Workout 2: Legs
Est. 40 min
6 exercises
Day 3
Workout 3: Upper Body
Est. 73 min
10 exercises
Day 4
Workout 4: Legs
Est. 45 min
6 exercises
