Smith Machine Upper Body
Bulking
Intermediate
Machine strength
Plan Details
The Smith Machine Upper Body routine by JefitTeam is a 2 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a 2-day, intermediate strength training program. The routine focuses on the upper body only. There are two training sessions. Take a minimum of 48 hours off between workouts. All exercises are performed from a Smith Machine. Day 1 & 2: Both workout session include 9 exercises performed on a Smith Machine. Each exercise is performed for 3-4 sets. Workout time is about an hour. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1
Est. 62 min
9 exercises
Smith Machine Deadlift
3 Sets x 6 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 10 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 12,10,8 Reps
Smith Machine Behind the Back Wrist Curl
3 Sets x 12,10,8 Reps
Day 2
Workout 2
Est. 68 min
9 exercises
Smith Machine Deadlift
3 Sets x 8,6,4 Reps
Smith Machine Bent-Over Row
3 Sets x 10,8,6 Reps
Smith Machine Shrug
3 Sets x 12,10,8 Reps
Smith Machine Bench Press
3 Sets x 12,10,8 Reps
Smith Machine Incline Bench Press
3 Sets x 12,10,8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Smith Machine Bicep Curl
4 Sets x 8 Reps
Smith Machine Behind the Back Wrist Curl
4 Sets x 12 Reps
