30 Minutes Intermediate Shoulders Workout with Smith Machine
A 30 minutes fat loss workout targeting your shoulders using smith machine equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
30 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~315
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Set the bar at knee height and grip wider than shoulder-width.
- Hinge at the hips until your torso is nearly parallel to the floor.
- Row the bar toward your upper chest with elbows flared out to the sides.
Position the bench at 90 degrees or sit on a flat seat directly under the bar.
Form cues
- Position the bench at 90 degrees or sit on a flat seat directly under the bar.
- Set the bar at forehead height, grip just outside shoulder width.
- Unrack by twisting the bar and press straight up to full lockout.
Finish strong — take the last set close to failure.
Form cues
- Set a bench inside the Smith machine and sit upright with the bar behind your head.
- Grip the bar slightly wider than shoulder-width.
- Lower the bar to ear level — do not go deeper if you lack the mobility.
Why This Workout Works
This workout is built around the principles of fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
Shoulders Training Tips
- *Most lifters over-train the front delt and neglect the rear delt — prioritize face pulls and reverse flyes.
- *Lateral raises work best with lighter weight and strict form — no swinging.
- *Press overhead with a slight forward lean to keep the bar path over your center of gravity.
Get this shoulders workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum fat loss results.