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  1. #1
    Registered User adamtoledo's Avatar
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    *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
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  2. #2
    Registered User rrich1's Avatar
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    do you have to use a smith machine? smith machines are terrible
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  3. #3
    Supp Whore/Bargain Hunter xjdesertfox's Avatar
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    lol @ "using a smith machine to its full potential"
    1k+ (I NEVER miss one)<---Constantly on recharge/spread. Ill get you though.

    DISREGARD SUMMER, ACQUIRE MORE MASS.

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  4. #4
    Registered User username-newbie's Avatar
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    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
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  5. #5
    Equipment Geek Mod Wildtim's Avatar
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    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.
    []---[] Equipment Crew Member No. 11

    "As iron sharpens iron so one man sharpens another" Proverbs 27:17
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