Smith Machine 3-Day Plan
General
Beginner
Machine strength
Plan Details
The Smith Machine 3-Day Plan routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is 3-day, beginner machine workout. All exercises are performed on a Smith machine. This type machine is considered pretty safe to use because all movements are kept in a single plane. On day one and three you will focus on upper body only. the second session is all about legs. Day 1: Upper Body Day 2: Lower Body Day 3: Upper Body Stay Strong Together, MICHAEL WOOD, CSCS
Routine detail
Day 1
Workout 1: Upper Body
Est. 32 min
5 exercises
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Bicep Curl
3 Sets x 8 Reps
Smith Machine Wrist Curl
3 Sets x 8 Reps
Day 2
Workout 2: Legs
Est. 39 min
5 exercises
Smith Machine Split Squat
3 Sets x 10 Reps
Smith Machine Front Squat
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 10 Reps
Day 3
Workout 3: Upper Body
Est. 45 min
6 exercises
Smith Machine Deltoid Row
3 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Smith Machine Upright Row
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Smith Machine Bicep Curl
3 Sets x 12 Reps
Smith Machine Wrist Curl
3 Sets x 12 Reps
