🏠 Home gym workouts: functional trainer, Smith machine and dumbbells

Many workout plans assume a commercial gym. If you train at home with a functional trainer (two cable towers), a Smith machine and dumbbells, here is how to do each gym exercise with what you have.

Gym exercise	Home version
Leg Press	Leg Press (Smith machine plate)
Leg Extensions	Cable Leg Extension
Lat Pulldowns	Lat Pulldown (functional trainer)
Seated Cable Rows	Seated Row (functional trainer)
Calf Raises	Smith Machine Calf Raise
Calf Raises	Dumbbell Calf Raise
Bench Press (Barbell)	Bench Press (Smith machine)
Bench Press (Barbell)	Cable Chest Press
Incline Bench Press (Barbell)	Incline Press (Smith machine)
Back Squat (Barbell)	Squat (Smith machine)
Overhead Press (Barbell)	Seated Shoulder Press (Smith machine)
Romanian Deadlift (Barbell)	Romanian Deadlift (Smith machine)
Barbell Rows	Bent-Over Row (Smith machine)
Barbell Curls	EZ Bar Curls
Barbell Curls	Cable Curls
Barbell Hip Thrust	Hip Thrust (Smith machine)

Safety first on a Smith machine

Always set the safety stoppers before you start, just above the lowest point the bar should reach. Twist the bar to unhook and hook it, and start light: the bar and attachments already weigh something.

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In KinFit, choose Me → My equipment → Ironax home gym (or tick what you have) and every workout switches to these versions automatically.