Smith Machine Upper Body Routine
General
Beginner
Machine strength
Plan Details
The Smith Machine Upper Body Routine routine by JefitTeam is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a two day, beginner, strength training plan performed entirely on a Smith Machine. Each workout session offer 7 of the same exercises but each training session changes up the volume (sets x repetitions). Think of session one as the easier of the two workouts. Session 1: Includes 7 exercises and 56-minute session including a warm-up on the bike (or whatever piece of cardio available). Session 2: This session is more challenges because the number of sets and repetitions are both increased. This session is about 65-minutes not including the time spent warming up on the bike. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1
Est. 60 min
8 exercises
Indoor Cycling
1 Set
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Smith Machine Shrug
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 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
Day 2
Workout 2
Est. 65 min
8 exercises
Indoor Cycling
1 Set
Smith Machine Bent-Over Row
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 6 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Smith Machine Bicep Curl
3 Sets x 10 Reps
