*Noob* Smith machine workout plans

[adamtoledo]

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

[rrich1]

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

[xjdesertfox]

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

[username-newbie]

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

[Wildtim]

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.