Rogue Commercial Smith Machine

Rogue Commercial Smith Machine targets the whole body as described in detail below;

FEATURES

• Heavy duty 12mm gauge 4 by 4 tube, the biggest and  heaviest ever smith you can get  in the world
• 100kg steel weight stacks on each side with independent pulleys
• 3 users can workout interference
• 6mm commercial grade steel cable
• Built in barbell landmine
• Smith machine for use with Olympic weights
• Built in weight plate storage
• 300kg load capacity

FUNCTIONS

• Smith bar
• Pull up bar
• Squat rack
• Dual pulley for all cable exercises
• Built with multigym attachments ie lat pull down bar, cable bar, tricep rope, v-grip bar, lateral grip bar

EXERCISES WITH SMITH

1. Bench Press
2. Traditional squats
3. Reverse Lunge
4. Upright Row
5. Romanian Dead lift Smith Machine
6. overhead presses
7. Decline narrow grip presses
8. Incline  push ups
9. Incline wide grip presses
10. Landmine press
11. Decline push up
12. Incline close grip press
13. Decline wide grip press
14. Incline single arm push up
15. Reverse grip press
16. Standard incline chest press
17. Close grip chest press
18. Guillotine press
19. Standard decline press
20. Inverted row
21. Pull up
22. Unilateral hanging face pull
23. Unilateral reverse grip inverted row
24. Bent over wide grip high row
25. Shoulder shrugs
26. Seated shoulder press
27. Unilateral shoulder shrug
28. Kneeling shoulder press
29. Hanging crunch
30. Lying sit up
31. Side bend
32. Lying reverse crunch
33. Alternating side hanging crunch
34. Decline sit up
35. Calf presses
36. Weighted Glute bridge
37. Alternating Glute bridge
38. Leg press
39. Drag curls
40. Dips

CABLE CROSS OVER EXERCISES

41. Standing cable close grip row with rotation
42. Kneeling cable high row
43. Cable bent over row with straight bar
44. Cable dead lift
45. Cable wide grip row
46. Cable pull through
47. Cable twisting standing row
48. Seated cable single arm row
49. Cable cross over lat pull down
50. Cable chest supported incline row
51. . Close grip cable lat pull down
52. cable incline lat  pull over
53. . Cable squat row
54. Cable crunch
55. . Cable shrug
56. Reverse Bicep curls
57. Cable behind the lateral raises
58. Cable bent over row
59. Cable front raises
60. Cable chest fly
61. Cable chest press
62. Cable lateral raises
63. Cable triceps kickback
64. Seated cable rows
65. Wide grip lat pull down & Reverse grip lat pull down
66. Cable core Rotation
67. Face pull/Rear delt pull
68. Triceps cable push down
69. Straight arm pull down
70. Standing biceps cable curls
71. Cable upright row
72. Cross body cable row
73. Cable rope overhead Triceps extension
74. Cable hip Abduction
75. Cable Romanian dead lift
76. Cable machine calf raises
77. Cable sissy squat
78. Cable single leg lying hamstring curl
79. Cable goblet squat
80. Cable hip Adduction
81. Cable front lunges
82. Cable standing leg curls
83. Cable stiff – legged dead lift

BENCH WORK OUTS WITH ROGUE SMITH MACHINE

84. Flat barbell chest press
85. Flat barbell shoulder press
86. Flat dumbbell bench press
87. Decline dumbbell bench press
88. Decline barbell chestpress
89. Decline  dumbbell pull-over

LANDMINE WORK OUTS WITH ROGUE SMITH MACHINE

90. Meadows rows
91. Rotational single arm press
92. Half kneeling shoulder press
93. Lateral raise
94. Landmine romanian deadlifts
95. Landmine single arm floor press