Equipment: Smith Machine

Chest

Smith Machine Bench Press

4 × 8–10 · Beginner

Glutes

Smith Machine Hip Thrust

4 × 8–12 · Beginner

Back

Smith Machine Shrug

4 × 12–15 · Beginner

Quadriceps

Smith Machine Squat

4 × 8–10 · Beginner

Calves

Smith Machine Calf Raise

4 × 10–12 · Beginner