3 Day Smith Machine Only Workout for Women
Full Body Smith Machine Workout
This full-body workout is perfect for beginners through advanced lifters. It's a great alternative for barbell squats if your gym is often crowded or if you aren't ready for free weights.
Workout Summary
| Main Goal | Build Muscle |
|---|---|
| Workout Type | Full Body |
| Training Level | Beginner |
| Program Duration | 4 weeks |
| Days Per Week | 3 |
| Time Per Workout | 45-60 minutes |
| Equipment Required | Smith Machine |
| Target Gender | Male & Female |
Workout Description
This workout is designed to help you gain muscle, improve your overall strength, and provide a solid foundation for transitioning to free weights. Each exercise utilizes the Smith Machine to ensure stability and proper form.
What is a Smith Machine?
The Smith Machine is a weight training equipment that allows for a barbell to move in a fixed path. It provides added safety and stability, making it an excellent choice for beginners.
Benefits of the Smith Machine
The Smith Machine offers several advantages, including increased safety and the ability to focus on form without worrying about balance. It's a great tool for both beginners and advanced lifters.
About the Workouts
This workout routine consists of 3 full-body sessions each week. The exercises are selected to target all major muscle groups, ensuring a balanced approach to muscle building and strength gains.
Frequently Asked Questions
How much does the Smith Machine bar weigh?
The bar of a Smith Machine typically weighs between 15-20 lbs. Always check the specifications of the machine you are using as it can vary by brand and model.
Where is the ab work?
Abdominal exercises can be added at the end of each workout session. Consider adding planks, leg raises, or other core exercises to target the abdominal muscles.
Can I use this to build muscle or lose weight?
Yes, this workout can be used for both goals. For muscle building, focus on lifting heavier weights with fewer reps. For weight loss, incorporate higher reps and additional cardio sessions.
What weights should I use?
Start with a weight that allows you to complete all sets and reps with proper form. As you get stronger, gradually increase the weight to continue challenging your muscles.
Can I change the order or substitute exercises?
Yes, you can adjust the order of exercises or substitute them based on your preferences and available equipment. However, try to maintain a balance of targeting all major muscle groups.
How much rest should I take between sets?
Rest for about 60-90 seconds between sets. If you feel fatigued, take a longer rest period to ensure you can perform the next set with proper form.
How long can I do this before I have to do a new workout?
It is recommended to follow this program for 4 weeks. After that, you can either increase the intensity, switch to a different workout routine, or take a deload week before starting a new program.
The Workouts
Full Body Smith Machine Workout: Day 1
| Exercise | Sets | Reps |
|---|---|---|
| Smith Machine Squats | 3 | 12 |
| Smith Machine Lunges | 3 | 12 |
| Smith Machine Bench Press | 3 | 12 |
| Smith Machine Bent Over Rows | 3 | 12 |
| Smith Machine Shoulder Press | 3 | 12 |
| Smith Machine Bicep Curls | 3 | 12 |
| Smith Machine Tricep Extensions | 3 | 12 |
Full Body Smith Machine Workout: Day 2
| Exercise | Sets | Reps |
|---|---|---|
| Smith Machine Deadlifts | 3 | 12 |
| Smith Machine Step Ups | 3 | 12 |
| Smith Machine Incline Bench Press | 3 | 12 |
| Smith Machine Upright Rows | 3 | 12 |
| Smith Machine Rear Delt Flyes | 3 | 12 |
| Smith Machine Calf Raises | 3 | 12 |
Full Body Smith Machine Workout: Day 3
| Exercise | Sets | Reps |
|---|---|---|
| Smith Machine Hip Thrusts | 3 | 12 |
| Smith Machine Front Squats | 3 | 12 |
| Smith Machine Decline Bench Press | 3 | 12 |
| Smith Machine Single Arm Rows | 3 | 12 |
| Smith Machine Shrugs | 3 | 12 |
| Smith Machine Bicep Curls | 3 | 12 |
| Smith Machine Tricep Extensions | 3 | 12 |
Conclusion
This program is designed to help you build muscle and gain strength using the Smith Machine. Follow the workout routine as outlined and focus on maintaining proper form. Combine this program with a balanced diet and adequate rest for the best results.