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3 Day Smith Machine Only Work Out For Women

The document outlines a 3-day Smith machine workout program for women aimed at building muscle, designed for beginners over an 8-week duration. Each day features a variety of exercises targeting different muscle groups, with specified sets and repetitions. The program emphasizes the use of Smith machines for safety and effectiveness in strength training.

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Anna Szabó
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208 views1 page

3 Day Smith Machine Only Work Out For Women

The document outlines a 3-day Smith machine workout program for women aimed at building muscle, designed for beginners over an 8-week duration. Each day features a variety of exercises targeting different muscle groups, with specified sets and repetitions. The program emphasizes the use of Smith machines for safety and effectiveness in strength training.

Uploaded by

Anna Szabó
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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3 DAY SMITH MACHINE ONLY

WORKOUT FOR WOMEN


Main Goal: Build Muscle Equipment: Machines

Workout Training Level: Beginner


Days Per Week: 3 Days
Target Gender: Female
Author: Roger “Rock” Lockridge
Summary Program Duration: 8 Weeks
Click here for the full workout!

Full Body Smith Machine Workout: Day 1


Exercise Sets Reps
Wide Smith Machine Squat 3 10

Smith Machine Lunge 3 12

Smith Machine Incline Bench Press 3 12

Smith Machine Bent-Over Row 3 12

Smith Machine Upright Row 3 12

Smith Machine Bicep Curl 3 15

Full Body Smith Machine Workout: Day 2


Exercise Sets Reps
Good Mornings Off Pins 3 10

Smith Machine Front Squat 3 12

Smith Machine Deadlift 3 12

Inverted Row 3 12

Smith Machine Bench Press 3 12

Smith Machine Calf Raise 3 12

Full Body Smith Machine Workout: Day 3


Exercise Sets Reps
Smith Machine Hip Thrust 3 10

Smith Machine Leg Press 3 12

Smith Machine Shoulder Press 3 12

Smith Machine Close Grip Bench Press 3 12

Smith Machine Incline Tricep Extension 3 12

Smith Machine Shrug 3 15

MUSCLEANDSTRENGTH.COM

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