Lift · 39 min

Gym Full Body C

Smith machine squats, incline dumbbells, T-bar rows and calves.

• 39 minutes
• New to it
• Bench, Cable, Dumbbell, Machine, Smith machine

Customise copies this workout to the Bench, where every move and number is yours to change.

The third full body session uses the Smith machine squat, incline dumbbell press and T-bar row, then hamstrings, rear delts and calves. It keeps three sessions a week fresh without new skills to learn. Rotate A, B and C.

Kit

Bench, Cable, Dumbbell, Machine, Smith machine

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ4 Work · 125 to 140 bpmZ3 Steady · 115 to 128 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place60 s
   • Arm Circles30 s
   • Hip Hinge Drill8 reps
   • Bodyweight Squat10 reps

2. Smith Machine Squat3 rounds

   Z4 Work
   • Smith Machine Squat8 to 12 reps · Two lighter warm-up sets first, then your working weight

3. Incline Dumbbell Press3 rounds

   Z3 Steady
   • Incline Dumbbell Press8 to 12 reps

4. T-Bar Row3 rounds

   Z3 Steady
   • T-Bar Row8 to 12 reps

5. Seated Leg Curl3 rounds

   Z3 Steady
   • Seated Leg Curl10 to 15 reps

6. Cable Rear Delt Fly2 rounds

   Z3 Steady
   • Cable Rear Delt Fly12 to 15 reps

7. Standing Calf Raise Machine3 rounds

   Z3 Steady
   • Standing Calf Raise Machine10 to 15 reps

8. Cool down

   Z1 Recover
   • Standing Hamstring Stretch30 s each side
   • Wall Chest Opener30 s each side
   • Half-Kneeling Hip Flexor Stretch30 s each side
   • Child's Pose45 s

Drawing by Everkinetic, CC BY-SA 4.0, shown white on dark.

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.