Workouts · Strength

Smith Machine Full Body in 35

The guided bar does squats, presses, and rows — a full session on the machine nobody fights over.

35 minbeginnermachinestrengthmoderate
Why it works. The fixed path makes barbell patterns approachable while the smith rack sits free at peak hours.

Warm-up

Easy cardio machine — 90s
Bodyweight squats and arm circles — 60s

The workout

  1. smith full squat — 3 × 10 reps
    rest 75s
  2. smith bent over row — 3 × 10 reps
    rest 60s
  3. smith leg press — 3 × 12 reps
    rest 60s
  4. smith shrug — 2 × 12 reps
    rest 45s
  5. cable seated crunch — 2 × 12 reps
    rest 45s

Cool-down

Quad and chest stretch — 60s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

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Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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