Smith Machine Upper Body

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2 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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

Day 1
Day 2

Workout 1 9 exercises, 1 hr 1 min

Smith Machine Deadlift	3x6 reps	rest: 90s
Smith Machine Bent-Over Row	3x8 reps	rest: 60s
Smith Machine Shrug	3x10 reps	rest: 60s
Smith Machine Bench Press	3x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Smith Machine Upright Row	3x8 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Smith Machine Bicep Curl	3x12,10,8 reps	rest: 60s
Smith Machine Behind the Back Wrist Curl	3x12,10,8 reps	rest: 60s

Workout 2 9 exercises, 1 hr 7 mins

Smith Machine Deadlift	3x8,6,4 reps	rest: 75s
Smith Machine Bent-Over Row	3x10,8,6 reps	rest: 60s
Smith Machine Shrug	3x12,10,8 reps	rest: 60s
Smith Machine Bench Press	3x12,10,8 reps	rest: 60s
Smith Machine Incline Bench Press	3x12,10,8 reps	rest: 60s
Smith Machine Upright Row	3x8 reps	rest: 60s
Smith Machine Shoulder Press	3x10 reps	rest: 60s
Smith Machine Bicep Curl	4x8 reps	rest: 60s
Smith Machine Behind the Back Wrist Curl	4x12 reps	rest: 60s