*Noob* Smith machine workout plans

Hello all,

I read the stickies. Did some searching for a good routine using a smith machine. The smith machine i have is a golds gym smith machine. I have not seen any actual smith machine routines.

My favorite routine is from N@tural1. I just don't feel like i am using the smith machine to its full potential. Can some one lead me in the right direction. I am a noob to some of the workout names as well. With that said i don't know where i can add the butterfly workout, or even the lower row connection. I know squatting is not great on smith machines being that they have a slight incline to them.

I also have an eliptical that i want to use an hour a day. I am trying to shed about 20 lbs and get ripped (NOT A POWER MONSTER). I am 5'7 at 195 lbs. Want to be around 170-180.

Basically what can i do extra with this smith machine to help me out?

Day 1

4x Squats: 5 reps
3x Ham Work: 8 reps
3x BB or DB Row: 8 reps
2x Bicep Curls: 10 reps

Day 2

4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
2x Ab/Calf Work: 15 reps

Day 3

4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x Leg Press: 8 reps
2x Biceps Curls: 10 reps

Day 4

4x DB or Incline Press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps
2x Ab/Calf Work: 15 reps

Day 1: On Monday
Day 2: On Tuesday
Day 3: Off Wed
Day 4: On Thurs
Day 5: Off Fri
Day 6: On Sat
Day 7: Off Sun

do you have to use a smith machine? smith machines are terrible

lol @ "using a smith machine to its full potential"

if you wanna get ripped then you will need to diet
go to the losing weight forum and work out what your maintenance is then read the stickies for losing weight

The Smith machine is a just a substitue for a free bar, it can be used for any exercise that moves the bar in the same plane. Many free bar exercises have their Smith variation.


The greatest potential of a Smith machine is to increase workout safety and incrase the ability to isolate muscle groups.