Smith Machine elevator routine

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:

  1. The Smith Machine is used for the pressing movements instead of dumbbells.
  1. The Smith Machine is used for the first four Floors.
  1. 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:

  1. First Floor – 10 reps       Rest 90 seconds
    * *

elevator-first-floor.jpg

elevator-first-floor-2.jpg


  1. Nitro Rear Delt – 12 reps (followed immediately by Nitro Seated Row)

  
  3.   Avenger Seated Row – 10 -12 reps

elevator-avenger-seated-row.jpg

elevator-avenger-seated-2.jpg


Rest 90 seconds

  1. Nitro Pec Fly – 10 – 12 reps

Rest 90 seconds

  1. Second Floor – 10 Reps

Rest 90 seconds

  1. Hammer Rear Delt – 12 reps (followed immediately by Xpload Lat Pull-down)

    7.   Nitro Lat Pull-down – 10 – 12 reps

*   Rest 90 seconds*

  1. Third Floor – 10 reps

Rest 90 seconds

  1. Avenger Lateral Raise – 12 reps

Rest 90 seconds

  1. Fourth Floor – 10 reps

Rest 90 seconds

  1. Dumbbell Front Raise and/or Seated Front Raise with Plate – 10 reps

Rest 90 seconds

    12.    Avenger Seated Press – 10 reps

ele-avenger-seated-press-1.jpg

ele-avenger-seated-press-2.jpg


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