Smith Machine Based Workout Workout

Author EricFitness Level IntermediateType Muscular Definition
Days in Plan 7 Days Rest Between Sets:
1:00-1:30 minutes
Duration40 Min per session
I am just experimenting with this and using my very basic knowledge to build a workout based around the needs of my schedule, my body and my equipment at home.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Chest
Bench Press Exercise Picture 1. Bench Press
Sets: 4Reps: 8
Notes:80
Machine Flyes (Pec Deck) Exercise Picture 2. Machine Flyes (Pec Deck)
Sets: 3Reps: 8
Notes:70
Push Up Exercise Picture 3. Push Up
Sets: 3Reps: 80
Notes:To Failure
Smith Machine Incline Press Exercise Picture 4. Smith Machine Incline Press
Sets: 3Reps: 8
Notes:70
Cable Pullovers Exercise Picture 5. Cable Pullovers
Sets: 3Reps: 8
Notes:35
Day 1 - Hamstring
Day 1 - Triceps
Tricep Pulldowns Exercise Picture 1. Tricep Pulldowns
Sets: 3Reps: 12
Notes:Drop Sets, 30
Cable Incline Pulldowns Exercise Picture 2. Cable Incline Pulldowns
Sets: 3Reps: 10
Notes:35
Overhead Tricep Extentions Exercise Picture 3. Overhead Tricep Extentions
Sets: 4Reps: 8
Notes:25
Day 2 - Rest Day
Day 3 - Back
Lat Pulldown Exercise Picture 1. Lat Pulldown
Sets: 4Reps: 8
Notes:70
Bent-over Barbell Rows Exercise Picture 2. Bent-over Barbell Rows
Sets: 4Reps: 8
Notes:60
Seated Row Exercise Picture 3. Seated Row
Sets: 3Reps: 8
Cable Bent-Leg Deadlift Exercise Picture 4. Cable Bent-Leg Deadlift
Sets: 4Reps: 6
Notes:90
Day 3 - Biceps
Barbell Curls Exercise Picture 1. Barbell Curls
Sets: 4Reps: 8
Notes:30 (65)
Cable Curls Exercise Picture 2. Cable Curls
Sets: 3Reps: 8
Notes:60
Lying Cable Curls Exercise Picture 3. Lying Cable Curls
Sets: 3Reps: 8
Notes:40
Day 4 - Rest Day
Day 5 - Calf
Seated Calf Raises Exercise Picture 1. Seated Calf Raises
Sets: 4Reps: 10
Notes:40
Day 5 - Gluteus Maximus
Squats Exercise Picture 1. Squats
Sets: 4Reps: 12
Notes:70
One Legged Smith Split Squat Exercise Picture 2. One Legged Smith Split Squat
Sets: 3Reps: 8
Notes:30
Front Squats Exercise Picture 3. Front Squats
Sets: 3Reps: 8
Notes:60
Day 5 - Quadricep
Squats Exercise Picture 1. Squats
Sets: 4Reps: 12
Notes:70
One Legged Smith Split Squat Exercise Picture 2. One Legged Smith Split Squat
Sets: 3Reps: 8
Notes:30
Day 6 - Rest Day

With this log you will be able to print off as many sheets as required to track this workout.

Smith Machine Based Workout Basics

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