- Want to work out 4x per week
- Want to build muscle
- Want to lose fat
- Only have access to an Adjustable Bench, Smith Machine, and Cable Tower
Here is an EXCELLENT Workout Plan for you:
𝗗𝗔𝗬 𝟭: 𝗨𝗣𝗣𝗘𝗥 𝗔
Exercise 1: Flat Smith Bench Press — 2x5-10 @ 0-1 RIR
Exercise 2: Wide Grip Pull-Ups — 2x5-10 @ 0-1 RIR
Exercise 3: Seated Low to High Cable Flys — 2x5-10 @ 0-1 RIR
Exercise 4: Chest Supported Smith Machine Rows w/ Pronated Grip — 2x5-10 @ 0-1 RIR
Exercise 5: Seated Smith OHP — 3x5-10 @ 0-1 RIR
Exercise 6: Single Arm Preacher Cable Curls — 3x5-10 @ 0-1 RIR
Exercise 7: Seated Cable Tricep Push-Downs — 3x5-10 @ 0-1 RIR
𝗗𝗔𝗬 𝟮: 𝗟𝗢𝗪𝗘𝗥 𝗔
Exercise 1: Cable Single Leg Extensions — 2x5-10 @ 0-1 RIR
Exercise 2: Cable Prone Single Leg Hamstring Curls — 2x5-10 @ 0-1 RIR
Exercise 3: Smith Squats — 2x5-10 @ 0-1 RIR
Exercise 4: Smith RDLs/SLDLs — 2x5-10 @ 0-1 RIR
Exercise 5: Smith Single Leg Calf Raises — 3x5-10 @ 0-1 RIR
Exercise 6: Cable Crunches — 3x5-10 @ 0-1 RIR
𝗗𝗔𝗬 𝟯: 𝗢𝗙𝗙 𝗼𝗿 𝗭𝗢𝗡𝗘 𝟮 𝗖𝗔𝗥𝗗𝗜𝗢
𝗗𝗔𝗬 𝟰: 𝗨𝗣𝗣𝗘𝗥 𝗕
Exercise 1: Incline Smith Press — 2x5-10 @ ~1 RIR
Exercise 2: Chest Supported Seated Cable Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR
Exercise 3: Seated Cable Flys — 2x5-10 @ 0-1 RIR
Exercise 4: Single Arm Cable Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 5: Cuffed Cable Lateral Raises — 3x5-10 @ 0-1 RIR
Exercise 6: Seated Dumbbell Hammer Curls — 3x5-10 @ 0-1 RIR
Exercise 7: Overhead Cable Tricep Extensions — 3x5-10 @ 0-1 RIR
𝗗𝗔𝗬 𝟱: 𝗢𝗙𝗙 𝗼𝗿 𝗭𝗢𝗡𝗘 𝟮 𝗖𝗔𝗥𝗗𝗜𝗢
𝗗𝗔𝗬 𝟲: 𝗟𝗢𝗪𝗘𝗥 𝗕
Exercise 1: Cable Prone Single Leg Hamstring Curls — 2x5-10 @ 0-1 RIR
Exercise 2: Cable Single Leg Extensions — 2x5-10 @ 0-1 RIR
Exercise 3: Smith RDLs/SLDLs — 2x5-10 @ 0-1 RIR
Exercise 4: Smith Split Squats — 2x5-10 @ 0-1 RIR
Exercise 5: Smith Single Leg Calf Raises — 3x5-10 @ 0-1 RIR
Exercise 6: Cable Crunches — 3x5-10 @ 0-1 RIR
𝗗𝗔𝗬 𝟳: 𝗢𝗙𝗙 𝗼𝗿 𝗭𝗢𝗡𝗘 𝟮 𝗖𝗔𝗥𝗗𝗜𝗢
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