The smiths machine for me is my go to for when i do squats and benchpress
Just cause it helps me build apon my form and is is safer than doing it normally....
I dont do deadlifts cause im.not confident in my form ,i do have a free session with the gyms PT up my sleeve cause i got it when i signed up...so probably will use that session to get some tips on it....
Enjoying my routine tho atm.... 4-5 days a week workz fine
Monday is cardio and abs
Tuesday arms
Wendesday back
Thurs chest
Friday legs
All with cardio as a HIT style warmup
Deadlift is #1 but form is imperative.
Their is a machine at most gyms that can assist with this or maybe try using a hex/trap bar...
I use to practice the movement in front of the mirror at home , perfecting it because the back is not something you want to compromise.
Then move onto just deadlifting the bar before adding weight.
Deadlift along with bench and squats are the bread and butter workouts.
If I was you, I'd be looking at moving away from the Smith machine and perhaps just doing dumbell presses if you're training alone. It'll be more beneficial in the long run.
As for your routine, a day for just cardio and abs? I'd be looking to incorporate much cardio as possible and doing abs every day.
Day 1 chest and Bis
Day 2 Tris and Back
Day 3 Shoulders / catchup
Day 4 Legs
Day 5 Arms!
If you're not doing deadlifts I'd recommend barbell rows, upright, bent over, as well as chin ups and pull ups. Make sure your back is getting a good workout.
Leave the machines alone and just use the barbells and dumbells, that's where the gains are coming from.
Not looking for gains bro...still learning as i go...i use most machines at rhe gym...it is relatively small tho compared to other anytime fit franchises, but thats what i like about it....
As i said im looking to build another week routinr focused around cardio majorly with the compound excercises for each body part slotted in on prefered day...
Machines won't help you learn, and quite often they introduce bad form because your body may get locked into a position it doesn't like. Machines also don't promote core strength for this reason. For any novice, I'd recommend free weights and stay away from machines - there are very few that provide genuine benefit.
100%
Throw up some dumbells, doing slow reps focusing on form and mind/muscle connection.. squeezing the pec muscle on each rep is way better than doing a Smith machine bench which you're probably doing wrong anyway and just banging out your triceps.
Wise words here @TheDaBoss
Worth a think.
yea i get ya mate.....
i think my form for bench press is preety on point, i got some tips for it and i can say my chest is bugger all sore after it
i dont do all machines....... as i said gym has limited stuff so i do a lot of free weights as well
It isn't sore?
Maybe you need to put some plates on there.
Nothing better than feeling your chest tremble under the pressure you're putting on it.
What's your chest routine look like?
it is sore....
Bench PRess, Incline Press, standing flys, Dips... then if i have time pullovers
Oh, I thought you said it was bugger all sore? LOL...
Try this next time G, let us know.
Incline bench press w/ dumbells
Incline flys w/ dumbells
Flat bench press w/ dumbells
Flat flys with dumbells
Dips
Pec dec
Push ups
Aight ill try the flys and incline with dumbells and lyk how it goes
I did use a normal bench press this week only cause smiths was taken lol
How much did you throw up on the bench lad?
Did you have a spot or nah...
That workout is as basic as it gets man and will hit your chest hard.
You could throw in some cables as well...
I saw a video of Arnold and he legit said his chest day was just dumbell press x dumbell flys at different angles, dropping the inline till flat.
So much overload.
I did it a few times and liked it.
I've been doing a chest and Bis day and then just a chest day on its own all in the one week.
I reckon ALL MEN should bench press for ever to avoid man boobs.
That's a shocking look.
And happens as we get older, hormones change and we get less physical.
I plan on bench pressing till I die.
i do what i can for what reps
40kg is fine for me for 10 reps
not planning on becommin arnold
