Balanced full-body strengthening
7 Exercises
Intro
Required equipment
Muscles
Standard
Warm-up
Gradually increase the pace to prepare the whole body without compromising performance during the workout.
4 minutes - 5 minutes
Standard
Main
Use the stability of the Smith machine to maintain a smooth, consistent movement. Reduce the range of motion if the knee or hip becomes uncomfortable. Read more Read less
Use the stability of the Smith machine to maintain a smooth, consistent movement. Reduce the range of motion if the knee or hip becomes uncomfortable.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Rest time : 45 seconds
Keep the torso stable and maintain continuous tension without allowing the shoulders to drift excessively forward.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 1 minute
Set
3: 10 - 15 Repetitions
Rest time : 45 seconds
Maintain a stable posture and fully control the return phase to balance the pressing work.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 1 minute
Set
3: 10 - 15 Repetitions
Rest time : 45 seconds
Keep the pelvis stable and limit the range of motion to what can be performed without leaning the torso.
Set
1: 12 - 15 Repetitions
Rest time : 45 seconds
Set
2: 12 - 15 Repetitions
Rest time : 45 seconds
Use a pain-free range of motion and keep approximately 2 repetitions in reserve. Reduce the load if the lower back begins to compensate. Read more Read less
Use a pain-free range of motion and keep approximately 2 repetitions in reserve. Reduce the load if the lower back begins to compensate.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Standard
Cool-down
Perform a gentle stretch without placing excessive tension on the knee.
30 seconds - 45 seconds
This workout is part of a complete program.
View program