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Full-Body Smith Machine Workout (3x per week) Exercise Sets Reps Rest Smith Machine Back Squat 3 810 90 sec Smith Machine Bench Press 3 810 90 sec Smith Machine Bent-Over Row 3 810 90 sec Smith Machine Romanian Deadlift 3 1012 60 sec Smith Machine Seated Shoulder Press 2 1012 60 sec Smith Machine Calf Raise 2 1520 45 sec This one's built around hitting your whole body each session good if you can only make it in three times a week and want every workout to count