Smith / Cable Machine - Rowland
General
Intermediate
Machine strength
Plan Details
The Smith / Cable Machine - Rowland routine by Gil-R is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Smith/cable machine workout w/ 3 days/week body & 2 days abs.
Routine detail
Day 1
Workout
Est. 48 min
6 exercises
Smith Machine Upright Row
3 Sets x 5 Reps
Smith Machine Bent-Over Row
3 Sets x 5 Reps
Smith Machine Shrug
3 Sets x 5 Reps
Smith Machine Squat
5 Sets x 5 Reps
Smith Machine Bench Press
5 Sets x 5 Reps
Smith Machine Deadlift
1 Set x 5 Reps
Day 2
Abs
Est. 17 min
2 exercises
Cable One-Arm Side Bend
3 Sets x 12 Reps
Cable Seated Crunch
3 Sets x 12 Reps
Day 3
Workout
Est. 48 min
5 exercises
Smith Machine Squat
5 Sets x 5 Reps
Smith Machine Shoulder Press
3 Sets x 5 Reps
EZ Bar Curl
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 5 Reps
Cable Reverse Fly
5 Sets x 5 Reps
Day 4
Abs
Est. 17 min
2 exercises
Cable One-Arm Side Bend
3 Sets x 12 Reps
Cable Seated Crunch
3 Sets x 12 Reps
Day 5
Workout
Est. 40 min
5 exercises
Smith Machine Squat
5 Sets x 5 Reps
Smith Machine Bent-Over Row
3 Sets x 5 Reps
Smith Machine Bench Press
5 Sets x 5 Reps
Smith Machine Deadlift
1 Set x 5 Reps
Smith Machine Reverse Calf Raise
2 Sets x 12 Reps
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
