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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04-17-2010, 03:36 PM #1
*Noob* Smith machine workout plans
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04-17-2010, 04:12 PM #2
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04-17-2010, 04:29 PM #3
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04-17-2010, 05:27 PM #4
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04-17-2010, 07:00 PM #5
- Join Date: Dec 2007
- Location: Michigan, United States
- Age: 50
- Posts: 16,707
- Rep Power: 1129519
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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