Smith Machine: Back & Chest
General
Intermediate
Machine strength
Plan Details
The Smith Machine: Back & Chest routine by JefitTeam is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This 2-day, intermediate plan includes work done on only the Smith Machine focusing on the back and chest. Take 24-48 hours rest between workout sessions. Session 1: Includes 5 exercises. Three exercises for the back and two for the chest but a total of 10 sets per body part. Total workout time is about 45-minutes. Session 2: Also includes 5 exercises. Three exercises for the back and two for the chest but a total of 10 sets per body part. Total workout time is about 55-minutes. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1
Est. 47 min
5 exercises
Smith Machine Good Morning
3 Sets x 8 Reps
Smith Machine Bent-Over Row
4 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Smith Machine Bench Press
5 Sets x 6 Reps
Smith Machine Incline Bench Press
5 Sets x 6 Reps
Day 2
Workout 2
Est. 54 min
5 exercises
Smith Machine Deadlift
4 Sets x 6 Reps
Smith Machine Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Smith Machine One-Arm Row
3 Sets x 8,6,6 Reps
Smith Machine Bench Press (Wide Grip)
5 Sets x 8,6,6,6,6 Reps
Smith Machine Decline Bench Press (Close Grip)
5 Sets x 8,6,6,6,6 Reps
