This workout is great for just about any fitness level. Lie down with your feet against the low pulley of a cable station and grab the bar with an underhand, shoulder-width grip. Sign Up.
You want to start off slowly for a few weeks, then graduate to a more advanced routine.
The main thing is to stay away from processed and fatty foods, this pretty much rules out all junk-food.
Try doing no more than 12 sets for large muscle groups like chest and back and 9 for smaller such as biceps and triceps.
It is useful to do it on the smith, just depends on your routine and goals.
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