The exercises explained:
SHOULDERS
OVERHEAD PRESS
Place an upright bench in the Smith machine and lower the bar in front of your head until it reaches about chin level. Then push the weight up forcefully, releasing your grip at the top of the movement and catching the weight when it comes back down.
BICEPS | BARBELL CURL
Because the Smith machine limits you to a fixed path, the range of motion here will be shorter than on a free-weight barbell curl. Start just below halfway (arms at about 45 degrees to the floor) with a shoulder-width grip, then explode the weight up so that it leaves your hands before you're able to squeeze the contraction. Again, catch the bar on the way down and reset your grip.
BACK
ONE-ARM ROW
Remove all pins from the Smith machine and stand sideways. Grasp the bar with your near hand, bend your knees slightly and keep a flat back. Using your back muscles, pull the weight up forcefully and let go of the bar as you pull your shoulder blade back, catching the bar on the way down.
CHEST | BENCH THROW
Lower the bar to your chest just as you would for a normal set. Then, explode it off your chest and literally throw it up the rails as high as you can. Keep your arms extended with slightly bent elbows and catch the weight as it comes back down. Reset your hands so they're even before doing the next rep. For triceps, do close-grip bench throws, keeping elbows in tight.
LEGS
DUMBBELL SQUAT JUMP
Hold a light dumbbell in each hand and let your arms hand down at your sides. Slowly lower into a squat until your thighs are about parallel to the ground, then explode up as fast as you can, your feet leaving the floor at the top of the motion. Land with soft knees and go into your next rep.
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