Few key points: - This has been my routine for over a year, I've lifted for roughly 3 years and I have seen some really nice progress. (started at 125 pounds, now 180) - I do not PREFER smith machines, it's just what i have at my disposal unfortunately. - No, I do not deadlift. ONLY BECAUSE I find smith deadlifts are too form compromising and will end up injuring me. - Im looking for peoples input. Ive had some mixed opinions about it from people I consider to be good sources of information. Truth is, Ive had good gains from this, but lately people have seemed to think there was something wrong with this routine. - Please constructive criticism only, I come here to read, research, and learn. - OH finally, my goal is similar to most people here, to gain muscle, but I also try to maintain or improve my definition. Yes I realize accomplishing both simultaneously is near impossible. Monday: Chest: 1) Flat BB bench: 1 warmup set, 220x6, 225x6, 230x4-6 2) Incline BB bench: 1 Warmup set, 140x6, 150x6, 160x4-6, 3) Pec Flies: 1 warmup set, 150x6, 160x6, 170x4-6 4) Incline push ups: 2x12 Finish with 3 ab excercies, cockroaches, crunches, and leg lifts, 3x8-12 of each, and 30mins of cardio Tuesday: Back: 1) Wide Grip Lateral Pulldowns: 110x6, 120x6, 130x4-6 2) Close Grip Lat Pulldowns: 110x6. 120x6, 130x4-6 3) 1 Arm Rows: 55x6, 60x6, 60x6 4) Wide Grip Rows: 110x6, 120x6, 130x4-6 5) Reverse Flies: 90x6, 90x6, 90x6 6) Lower Back Extension: 45pound plate in hands, 3 setsx6 Finish with 3 ab excercies, cockroaches, crunches, and leg lifts, 3x8-12 of each, and 30mins of cardio Wednesday: Bi's and Tri's 1) Standing DB Curl: 40x6, 45x6, 45x6 2) Hammers: 45x6, 45x6, 45x6 3) 1arm Preacher: 55x6, 60x6, 60x4-6 4) 2arm Preacher: 110x6, 120x4-6 5) Overheard Tricep Extension: 80x8,90x8,90x8 6) DB Kickbacks: 25x6,30x6,30x6 7) Dips: 2 45 plates in lap, 90x12, 90x12, 90x8 followed immediately by 45x8, 0x8 Finish with 3 ab excercies, cockroaches, crunches, and leg lifts, 3x8-12 of each, and 30mins of cardio Thursday: Shoulders: 1) Arnolds: 50x6, 55x6, 60x6 2) BB shrugs: 235x6, 245x6, 250x4-6 3) BB chin raises: 110x6, 110x6, 115x4-6 4) Triangle Raises: 25x6, 25x6, 25x6 Finish with 3 ab excercies, cockroaches, crunches, and leg lifts, 3x8-12 of each, and 30mins of cardio Saturday: Legs: 1) Squats: 200x6, 210x6, 220x6 2) Front Squats: 110x6, 110x6, 120x6 3) Calf Raises: 220x12, 220x12, 220x12, 220x8-12, 220x8-12 Finish with 3 ab excercies, cockroaches, crunches, and leg lifts, 3x8-12 of each, and 30mins of cardio
A routine "smith" oriented. How do you guys feel about it. Please critique why change something that is working for you?
A routine "smith" oriented. How do you guys feel about it. Please critique If you're making progress and are happy with the results, great. Not crazy about the ROM limitations a smith imposes. I don't blame you for not doing deadlifts with the smith. I'm not sure I'd try it. Why is a this the ONLY way for you? A cheap barbell is around $100 and I'm assuming you already have plates. Does your smith machine have any kind of safety pins? If not, you could still add deadlifts.
A routine "smith" oriented. How do you guys feel about it. Please critique No hamstring work. I know you said you dont like deads, but stiff leg deads are not that bad on the smith. Now they are way better off the smith but can be done.
A routine "smith" oriented. How do you guys feel about it. Please critique It is working for me, but I've had a few people critique it here before that are more "seasoned" lifters I guess you could say, and laughed at my routine basically :\. I thought it was actually a pretty good routine to be fair. Yeah you should see the few people that do use the smith for deadlifts, every rep I wince and wait to hear some glass breaking shriek of pain. I actually don't have the plates, because this is at a gym, not in my home. :\. Yes, there are actually gyms that have four smiths, and no regular benches, I kid you not .
A routine "smith" oriented. How do you guys feel about it. Please critique Hmm Im not sure what stiff leg deads are, I'll have to look it up. Also front squats are hitting my hamstrings no?
A routine "smith" oriented. How do you guys feel about it. Please critique Could be wrong but I think front squat actually hits the quads better then a back sqaut does.
A routine "smith" oriented. How do you guys feel about it. Please critique While front squats do not target the hamstrings and gluteus muscles as directly as back squats, they do focus the training on all three heads of the quadriceps. You sir, appear to be correct. I also youtubed stiff leg deads, I think I could manage those on a smith without having a ROM issue. How does the rest of it look in your opinion.
A routine "smith" oriented. How do you guys feel about it. Please critique Glad i could help, and by the way your ASS will hurt like hell the day after you do still leg deads for the first week. consider yourself warned lol.
