smithy
General
Beginner
Machine strength
Plan Details
The smithy routine by chewylq is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Tue
Chest
Est. 106 min
12 exercises
Machine Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dip
4 Sets x 100 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Wed
Back
Est. 133 min
16 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dual Cable Triceps Extension
4 Sets x 8 Reps
Cable Reverse Crossover
4 Sets x 8 Reps
Pull-Up
4 Sets x 100 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Dual Overhead Curl
4 Sets x 8 Reps
Hammer Strength Machine
4 Sets x 12 Reps
Cable V-Bar Row
4 Sets x 8 Reps
Sat
Shoulders
Est. 103 min
11 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Sit-Up
4 Sets x 100 Reps
Crunch
4 Sets x 100 Reps
Plank
4 Sets
Leg Raise
4 Sets x 8 Reps
Sun
Legs
Est. 120 min
10 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 100 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Mountain Climber
3 Sets x 100 Reps
Parallel Bar Leg Raise
3 Sets x 100 Reps
Air Bike
3 Sets x 100 Reps
Plank
4 Sets
