Build your body goal as you start getting fit and toned with Marcy Smith Machine. This machine is an all-in-one gym equipment that offers a full body workout. It features a variety of fitness exercises to tone and strengthen the core, thighs, arms, and legs. Power-up your upper body muscles with the Smith style press bar and cable crossovers, and strengthen the lower body muscles with the leg developer.
This multi-functional machine will help you target different body parts that you want to focus on. For thighs and legs training, the bottom pulley and leg developer allow you to target the hams, quads, and glutes. Meanwhile, for the chest and shoulders area, you may do some crossover workouts via the steel aircraft cable system, pull-up bars, and cross pulleys.
This equipment is highly adjustable in so many ways. It features a removable bench to have a full range of strength exercises. Its padded seat is adjustable to multiple different positions which include incline, flat, and decline chest press positions. The Smith style press bar also has adjustable safety stops and bar catches.
Marcy Smith Machine is a multi-function cage made of 14-gauge square steel tubing. It is durable and safe to use as it features an adjustable back pad for additional support and a foot plate to pair with your bottom pulley, preventing possible damages and injuries in the body. For proper installation and safer use, check out the manual provided before assembling or starting a routine.
Save time and make it more convenient for you to workout. With Marcy Combo Smith Machine, you don’t have to leave your home to get your whole body toned.
Combining the safety of a Smith machine with the versatility of a cable crossover, the Marcy SM4008 is an all-in-one fitness powerhouse. Made of oversized 14-gauge square steel tubing, the SM4008 combines the best of both worlds, helping you increase your muscle mass, strength, and stamina. The machine starts with a Smith-style press bar that includes adjustable safety stops and outside-the-frame bar catches. Safer than conventional free-weight stacks, the Smith design acts as a built-in spotter, so you don?t need to scramble to find a family member each time you want to do a bench press. You can also remove the utility bench to perform squats and other spotter-required leg exercises.
Also included in the SM4008 is an independent-motion upper pulley system for cable crossovers. You can perform a variety of upper body exercises with the cables, including independent motion butterfly for your chest, tricep pulldowns, back extensions, and more. The independent cable system includes nylon pulleys reinforced with sealed bearings, 1-inch chrome guide rods, and steel aircraft cables rated at a tensile strength of 2,000 pounds. The SM4008 is just getting started, however, as it also comes with a footplate to facilitate seated rows; a total leg developer that tones and strengthens your quads, hamstrings, and glutes; and a chin-up bar for pull-ups and other back exercises. And, of course, the utility bench is fully adjustable, with options for incline, flat, and decline chest press positions. To ensure maximum comfort, the seat and back pad are made of boxed upholstery with high-density foam.
The SM4008–which includes two Olympic weight plate storage posts on either side of the frame (weight plates not included)–carries a two-year warranty.
- FULL BODY WORKOUT: All-in-one gym equipment.
- MULTI-FUNCTIONAL: Target different body parts.
- HIGHLY ADJUSTABLE : Highly flexible inmany ways, removable bench to have a full range of strength exercises, multiple different positions including incline, flat, and decline chest press positions.
- GYM TRAINING AT HOME: 82″ in height, 98″ in length, and 59″ in width four storage posts, making it easy for you to organize your weight plates.
- DURABLE AND SAFE: 14-gauge square steel tubing.
Bro Science #31: The most controversial piece of gym equipment.
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This training routine is a 4 week fat torching routine that if you stick to I can guarantee you WILL totally strip the fat of your body, leaving you with a perfect lean body, this programme will work for anyone who does it, as long as you stick to the training routine and diet strictly, after all its only 4 weeks long.
Its all about will power people just stay away from the cakes and pies for a little while and your going to get great results cheat and they won’t be nearly as good, remember allot of people say diet is 80% of the battle and I have to say I totally agree.
This training routine is a 3 day split over a 6 day week, so you will be training Monday to Saturday, with Sunday as your rest day repeating the training routine twice each week ,also there is a small amount of cardio after each weights session, during your routine you will be lifting heavy weights and minimising your rest periods in between sets, this will cause you to burn huge amounts of calories during and after your workout also reps will be formed fast and explosively as this has also been proven to burn more calories than standard slowness.
4 Week full body workout programme with diet
full body workout programme 1(Monday and Thursday)
Explosive press ups: 2 sets of 3-5 reps (each rep is performed explosively so your hands leave the floor).
Smith machine inline bench press throws: 2 sets of 3-5 reps (perform these on a light weight).
Smith machine inline bench press: 2 sets of 8
Dumbbell bench press: 3 sets of 8
Cable crossovers: 3 sets of 10
smith machine over head throws: 3 sets 3-5 reps (perform these on a light
smith machine over head: 3 sets of 8
smith machine upright rows: 3 sets of 8
smith machine upright rows: 3 sets of 8
dumbbell lateral raises: 3 sets of 10
bent over lateral raises: 3 sets of 10
barbell shrugs: 3 sets of 8
close grip smith machine press throws: 3 sets of 3-5
smith machine close grip presses: 3 sets of 8
triceps pushdowns: 3 sets of 10
full body workout programme 2 (Tuesday and Friday)
1 arm cable pulls: 3 sets of 3-5 (perform these on a light weight).
single arm rows: 3sets of 8
seated cable rows: 3 sets of 8
Smith machine curl throws: 3 sets of 3-5 (perform these on a light weight)
smith machine drag curls: 3 sets of 8
incline dumbbell curls: 3 sets of 10
Barbell wrist curls: 3 sets of 10
full body workout programme 3 (Wednesday and Saturday)
squat jumps: 3 sets of 3-5 (perform these with only your own body weight)
squats: 4 sets of 8
leg press: 3 sets of 8
leg extension: 3 sets of 8
leg curls: 3 sets of 8
standing calf raises: 3 sets of 12
super set these with
seated calf raises: 3 sets of 12
full body workout programme diet:
Breakfast: 2 whole large eggs, 4 large egg whites, 230g of porridge, handful of blueberries.
Late morning snack: 2 scoops of whey protein, 1 whole wheat muffin, 1tbs of peanut butter.
Lunch: chicken breast, medium sweet potatoes, mixed salad with 1 tablespoon light dressing.
Midday snack: 100g sliced turkey meat, 2 slices wholemeal bread, beef and vegetable soup.
Preworkout snack: 1 scoop whey protein, 2 pieces of fruit.
Post workout snack: 1 scoop whey protein, litre of Gatorade.
Dinner: chicken or fish, cup of brown rice, handful of green beans.
Night time snack: 250g cottage cheese, 2 table spoon of salsa.