Why the Smith machine? I do think it sometimes has its uses for hypertrophy, but if your goal is strength, I wouldn’t use it, basically ever. (You’re using it for front squats, correct? Not bench presses? I wouldn’t use it for either one.) And dude, you DO NOT need a spotter for that.
Front squats are awesome, and your abs and upper back can be strengthened a ton just by trying to hold onto the bar, so I’d do normal ones with a real barbell.
That’s perfectly fine, and a healthy choice. Do some conditioning and I think you’ll be good.
I’m not bulldog, but in my honest opinion, you have too much in that workout.
This is usually fine, just depends on how hard pushups are for you. 40-50 pushups shouldn’t be too hard for a guy on the smaller side like you, but if you’re struggling with these, do less. You don’t want to be tired out before benching. Maybe try just benching the empty barbell for 2-4 sets first, and seeing how that feels. Then do a few reps at 65lbs and 95lbs or something.
Only part that concerns me the spotter helping you. It’s fine to have someone there to watch you, and help if needed, but don’t let them set a new upright row PR and tell you, “It’s all you bro!”
For strength, again, do a real standing barbell overhead press. Much better for strengthening the shoulders, triceps, upper back, abs, etc.
I don’t think this will help really at all with strength, and if you wanted size, you should do more than 2x10. Like 3-4x10-20.
If you are doing pushups, benching, and some form of overhead pressing, you don’t need to work your front delts anymore. Do more upper back/rear delt work to keep your shoulder healthy. You can drop this movement.
This is good. After dropping the previously mentioned movement, do more like 3-4x15-25 of these.
You do not need 3 different variations of a tricep pushdown when you struggle to bench 135lbs. I don’t even think 500lb benchers need that. Nor professional bodybuilders who need to hit “all angles” of a muscle. Use a rope (or a band - I kinda prefer this, a band slung over a pullup bar or something) and do 3-4x25-50.
I would reallllly recommend a 5/3/1 program for you.
Here’s the link:
Follow his basic protocol for progression
W1: 5 reps @ 65%, 5 reps @ 75%, 5 reps @ 85%
W2: 3 reps @ 70%, 3 reps @ 80%, 3 reps @ 90%
W3: 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95%
W4: deload
Follow that for a year. Never skip a workout, eat and sleep a ton, and I guarantee you’ll get at least a 225lb bench by 2020. Maybe more, if you think you can already maybe hit 160lbs.
Do 25-50 band pull-aparts between every set of benching, do some pushups, rear delt raises, and band tricep pushdowns afterwards, and set a seperate day aside to focus entirely on overhead pressing. Make sure your legs, hips, and back are being strengthened through some form of squatting and deadlifting, and you’ll be good.