90 Minutes Beginner Shoulders Workout with Smith Machine
A 90 minutes muscle building workout targeting your shoulders using smith machine equipment. 7 exercises, 28 total sets, designed for beginner lifters.
90 Minutes
Duration
28
Total Sets
8-12 reps
Rep Range
~1260
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Set the bench to 30-45 degrees and position it so the bar tracks over your upper chest.
- Unrack the bar by twisting the hooks and lower it to your upper chest with control.
- Press the bar up to full lockout, driving through your palms.
Adjust the seat so the handles are aligned with your mid-chest.
Form cues
- Adjust the seat so the handles are aligned with your mid-chest.
- Grip the handles with a full grip and retract your shoulder blades against the pad.
- Press forward to full extension without locking out aggressively.
Set a decline bench at 15-30 degrees inside the Smith machine.
Form cues
- Set a decline bench at 15-30 degrees inside the Smith machine.
- Unrack the bar with it aligned over your lower chest.
- Lower the bar to the bottom of your pecs with controlled speed.
Lie on a flat bench under the Smith machine with hands shoulder width apart or slightly narrower.
Form cues
- Lie on a flat bench under the Smith machine with hands shoulder width apart or slightly narrower.
- Unrack by twisting the bar and lower it to your lower chest with elbows tucked tight.
- Press the bar back to lockout, focusing on squeezing the triceps at the top.
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.
Set the bar at knee height and grip wider than shoulder-width.
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.
Finish strong — take the last set close to failure.
Form cues
- Set the bar at waist height and lie underneath it face up.
- Grip the bar slightly wider than shoulder-width with an overhand grip.
- Keep your body in a straight line from head to heels.
Why This Workout Works
This workout is built around the principles of muscle building training. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion. Prioritize progressive overload by adding reps before adding weight. Train each muscle group 2x per week with 10-20 hard sets per muscle per week.
Training Parameters
- Rep Range: 8-12 reps — the hypertrophy sweet spot for maximum muscle growth
- Rest Periods: 60-90 seconds — long enough for quality reps, short enough for metabolic stress
- Sets Per Exercise: 3-4 sets — optimized for muscle building
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.
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