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TRUE Workout: Total Body Smith Machine Workout on the XFW-6800 Smith Machine

November 8, 2017

With the right equipment, getting a total body strength workout is easy. You will have to work for it to see results, but the effort is definitely worth it! With that in mind, TRUE Fitness offers a total body workout on the XFW-6800 Smith Machine by Paramount.

Exercise Goals

This workout will hit every muscle group in your body! The first two movements will be done with heavier weights and will help you get stronger as a result. After these movements, the next five movements will work on a combination of strength, conditioning, muscular hypertrophy, and core stability.

Tips Before the Workout

First of all, make sure you complete a proper warm up before diving into this workout. That may consist of some cardio, stretching, and foam rolling.

When you get to the Smith Machine be sure to gradually work up your weights to find what is right for you. Remember, it is OK to take small jumps. These sets should be gradually increased to safely help you find the weight you will use for the work sets. For example:

  • 40lbs x5
  • 70lbs x5
  • 80lbs x5

The last set of 80lbs was challenging, so this example will be your first of 3 additional work sets.

To adjust this workout for your skill level there are a few things to consider.

  • For a beginner user, use a weight that is moderately challenging but enables you to keep perfect form with every rep.
  • For an intermediate user, use a weight that is challenging to complete all your sets while maintaining a proper form.
  • For an advanced user, use a weight that is very challenging to complete the first set, rest around 3-4 minutes, and complete it again with the same weight. This will help maximize strength adaptations. If you wish to work more on your aerobic adaptation, simply keep your rests as minimal as possible or as you need them.

Proper Forms To Remember For This Workout


  • Set the bar up around chest height and load it with the proper weight.
  • Un-rack the bar with it sitting across your traps. Your feet should be shoulder width apart, (about 3-4 feet) with your hips under the bar.
  • While bending your front leg, lower your back leg to the floor. Both legs should be bent around 90 degrees.
  • Gently tap your back knee to the floor and push yourself up through your front foot.

Floor Press

  • Set the bar up around the height of your knee and load it with the proper weight.
  • Lie on the floor with the bar directly over the middle of your chest.
  • Un-rack the bar and lower it till your upper arm hits the floor, pause, then press the bar back to the starting position.

Seated Overhead Press

  • You will need to find a bench with a supportive back. Set the bench in the smith machine cage and lower the non-loaded bar to about your nose.
  • When set up properly, your nose will be slightly touching the bar.
  • You will likely need to adjust the seat forward or backward to make this happen.
  • Once set up move the bar over your head and latch it, then load the bar with the proper weight.
  • Once seated, un-rack the loaded bar and lower it to just below your chin, then return the bar overhead as far as you can press.

Bent Over Row

  • For this movement, you can start with the bar at the lowest setting to the floor.
  • Load the bar with the proper weight.
  • Approach the bar with a hip-width stance and the middle of your foot under the bar. Bend over and grab the bar outside of shoulder width. Be sure to keep your back flat as you do this.
  • Pull the bar towards your chest until it touches your shirt, then lower it back to the floor. Be sure to keep your lower back tight during this whole movement.
  • Do not yank the bar to your chest; squeeze it to your chest.


  • Begin by adjusting the smith machine bar to your ability level (higher=easier, lower=harder).
  • Put your hands just outside your shoulders and about nipple level.
  • Tighten up your legs and core, then push away from the bar.
  • At the top, push as far away from the bar as you can. (Visualize flattening your back out).
  • Slowly lower yourself back down and tap your chest to the bar and repeat.

Inverted Row

  • Begin by adjusting the smith machine bar to your ability level (higher=easier, lower=harder).
  • Grab the bar at the same spot you did for your pushup, except this time you will be hanging from the bar with your back facing the floor/wall.
  • Once hanging from the bar, pull yourself up to the bar until your chest hits the bar.
  • Remember to keep your core and legs tight so your body move as one unit.


  • Begin by lying on the floor.
  • Put your forearms flat on the floor while keeping your hands apart, and get your elbows underneath your shoulders.
  • Keeping your legs and core tight, pick up your hips. You should look like a straight line from your head to your feet. Don’t push your hips too high (like an arch) and don’t let your hips sag (like a bridge).

The Exercise

Final Thoughts

During this workout, it is critical to always focus on your form with each movement and rep. Be sure to control each and every rep, as poor movement under significant loads could lead to knee, shoulder, or back injuries.

Make each set is somewhat challenging, but not to the point where your form begins to fail. Log your weights used and simply repeat this workout in a week or two to see how much better you have gotten. Make sure you stay active, eat enough food, and get enough rest. All these factors will help you recover more quickly.

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