smith machine workout chart with muscles groups pdf

What’s more, your muscles have enough time to recover before you have to train them again, and there aren’t many consecutive training days. This routine is fantastic for early to late intermediates, and you can use it to make great gains for many years. Hanging Leg Raises – 3-4 sets of 10 to 20 reps.

Seated Machine Calf Raises – 3-4 sets of 12 to 20 reps.Leg Extensions – 2-3 sets of 12 to 15 reps.

Unilateral Dumbbell Shrug – 3 sets of 8 to 15 reps.

Romanian Deadlift – 3 sets of 8 to 10 reps.

Dumbbell Tricep Kickbacks – 3 sets of 12 to 15 reps.

EZ-bar Bicep Curl – 3 sets of 10 to 15 reps.

Bodyweight Push-ups – 2 sets of 10 to 20 reps.

Cable Lat Pullovers – 3 sets of 10 to 15 reps.

Standing Barbell Push Press – 3 sets of 8 to 12 reps.

Incline Dumbbell Bench Press – 3 sets of 8 to 10 reps.

Standing Smith Machine Calf Raises – 3 sets of 8 to 12 reps.

Lying Hamstring Curls – 2-3 sets of 12 to 15 reps.

Alternating Forward Lunges – 3 sets of 10 to 15 reps.

Glute Ham Raises – 3 sets of 8 to 12 reps.

Rope Cable Face Pulls – 2 sets of 15 to 25 reps.

Overhead Dumbbell Tricep Extensions – 2 sets of 12 to 15 reps.

Dumbbell Curl – 2 sets of 12 to 15 reps.

Low Cable Chest Flyes – 2 sets of 12 to 15 reps.

Seated Dumbbell Shoulder Press – 3 sets of 8 to 12 reps.

Barbell Bent Over Rows – 3 sets of 6 to 10 reps.

Barbell Bench Press – 3 sets of 6 to 10 reps.

Smith machine workout chart with muscles groups pdf