Skip to main content
Advertising

Smith Machine 10-8 routine

  1. Smith Machine bench press – 10 reps         Rest 90 seconds

smith-machine-bench-press.jpg

smith-machine-bench-press-2.jpg


  1. Smith Machine bench press – 8 reps

Rest 90 seconds

  1. Avenger Pullover – 10 – 12 reps (pre-exhaust lats)

  1. Avenger Underhand lat pull-down 10 – 12 reps perform immediately after Pullover

        Rest 90 seconds

avenger-underhand-lat.jpg

avenger-underhand-lat2.jpg


  1. Smith Machine incline press – 10 reps             Rest 90 seconds

smith-machine-incline-press.jpg

smith-machine-incline2.jpg


  1. Smith Machine incline press – 8 reps

Rest 90 seconds

  1. Hammer Rear Delt – 12 reps (pre-exhaust rear delt & upper back)

  1. Avenger seated row 10 – 12 reps - perform immediately after Rear Delt

        Rest 90 seconds

avenger-seated-row.jpg

avenger-seated-row-2.jpg


  1. Hammer rotator cuff external rotation

        Rest 90 seconds

smith-hammer-rotator-cuff.jpg

smith-hammer-rotator-cuff2.jpg


  1. Avenger lateral raise – 12 reps         Rest 90 seconds

smith-avenger-lateral-raise.jpg

smith-avenger-lateral2.jpg


  1. Avenger seated press – 10 reps         Rest 90 seconds

avenger-seated-press.jpg

avenger-seated-press-2.jpg


  1. Avenger seated press – 8 reps
This article has been reproduced in a new format and may be missing content or contain faulty links. Please use the Contact Us link in our site footer to report an issue.

Related Content

Advertising