Our multi-purpose benches have six different settings ranging from zero degrees (flat) to ninety degrees. Our Smith Machine Elevator Routine is similar to the Dumbbell Elevator Routine. The exercise sequence is the same except for the following:
- The Smith Machine is used for the pressing movements instead of dumbbells.
- The Smith Machine is used for the first four Floors.
- The Overhead Seated Press is a difficult movement to perform on the Smith Machine for our bigger players. Therefore on the Fifth Floor we substitute the Avenger Seated Press for the Smith Machine.
Each position is called a "Floor." The workout begins on the First Floor with the Dumbbell Bench Press and ends on the Fifth Floor with the Dumbbell Seated Press. Our goal is to select a weight that barely allows the player to complete the last rep.
Before executing the first exercise in a workout we ask our players to perform several warm-up sets. After the warm-up our goal is to select a weight that barely allows the player to complete the designated number of reps.
Our players perform somewhere between eight and twelve repetitions. For maximum gains our players use as much weight as they can properly handle for each set without sacrificing good form (observe Texans Rep Rules).
We ask our players to perform each rep strictly adhering to our Texans four Rep
Rules:
Rule # 1– Raise and lower the weight through the muscles full range of motion.
Rule # 2 –Eliminate momentum during the raising phase of each exercise.
Rule # 3 - Pause momentarily (stop for a count of 1001) in the muscle's contracted position with a smooth transition from the raising of the weight to the lowering of the weight (no sudden drop).
Rule # 4 –Emphasize the lowering of the weight (take longer to lower the weight).* *
Smith Machine Elevator Routine Exercise Sequence
Listed below is the exercise sequence of the Dumbbell Elevator Routine:
- First Floor – 10 reps
Rest 90 seconds
* *
 |
 |
- Nitro Rear Delt – 12 reps (followed immediately by Nitro Seated Row)
|
Rest 90 seconds
|
