Fitness Center by dfehrmann on Jefit

Alternate Chest and Triceps 12 exercises, 1 hr 18 mins

Smith Machine Decline Bench Press	3x8 reps	rest: 45s
Dumbbell Bench Press	3x8 reps	rest: 45s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Bench Push-Up	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Barbell Seated Tricep Extension	3x8 reps	rest: 60s
Machine Seated Tricep Dip	3x8 reps	rest: 60s
Dumbbell Cross Tricep Extension (Supine)	3x8 reps	rest: 60s
Cable One-Arm Tricep Extension	3x8 reps	rest: 60s
Dumbbell Decline Tricep Extension	3x8 reps	rest: 60s

Alternate Shoulders 16 exercises, 1 hr 40 mins

Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 45s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 45s
Smith Machine Shoulder Press (Close Grip)	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 45s
Cable Lateral Raise	3x8 reps	rest: 60s
Smith Machine Shrug	3x8 reps	rest: 45s
Cable External Rotation	3x8 reps	rest: 45s
Cable Internal Rotation	3x8 reps	rest: 45s
Barbell Behind the Back Shrug	3x8 reps	rest: 60s
Cable One-Arm Reverse Fly	3x8 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x8 reps	rest: 60s
Cable Front Raise	3x8 reps	rest: 60s
Cable Reverse Fly	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s

Alternative Biceps and Back 18 exercises, 1 hr 50 mins

Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable One-Arm Lat Pulldown	3x8 reps	rest: 45s
Machine Seated Row	3x8 reps	rest: 60s
Dual Cable Triceps Extension	3x8 reps	rest: 60s
Dumbbell Rear Delt Row	3x8 reps	rest: 45s
Dumbbell Concentration Curl	3x8 reps	rest: 45s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 45s
EZ Bar Preacher Curl (Close Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 45s
Dumbbell Hammer Curl	3x8 reps	rest: 45s
Preacher Curl Machine	3x8 reps	rest: 45s
Barbell Drag Curl	3x8 reps	rest: 45s
Barbell Kneeling Wrist Curl (Palms Up)	3x8 reps	rest: 45s
Barbell Wrist Curl (Palms Down)	3x8 reps	rest: 45s
Dumbbell One-Arm Wrist Curl	3x8 reps	rest: 45s
Dumbbell One-Arm Reverse Bench Wrist Curl	3x8 reps	rest: 45s

Back 13 exercises, 1 hr 15 mins

Barbell Bent-Over Row	3x8 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 45s
Dumbbell One-Arm Row	3x8 reps	rest: 45s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 45s
Cable Incline Pulldown (Supine)	3x8 reps	rest: 45s
Machine Seated Row	3x8 reps	rest: 45s
Cable Shoulder Extension	3x8 reps	rest: 45s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 45s
Cable One-Arm Seated Row	3x8 reps	rest: 45s
Barbell Good Morning	3x8 reps	rest: 45s
Barbell Romanian Deadlift	3x8 reps	rest: 45s
Back Hyperextension	3x8 reps	rest: 45s
Machine Back Extension	3x8 reps	rest: 45s

Biceps and Back 19 exercises, 1 hr 55 mins

Barbell One-Arm Row	3x8 reps	rest: 45s
Barbell Bent-Over Row	3x8 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 45s
Barbell Pullover	3x8 reps	rest: 45s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 45s
Machine Vertical Row (Reverse Grip)	3x8 reps	rest: 45s
Dumbbell Bent-Over Row	3x8 reps	rest: 45s
Barbell Preacher Curl	3x8 reps	rest: 45s
Dumbbell Incline Alternating Hammer Curl	3x8 reps	rest: 45s
Dumbbell One-Arm Zottman Preacher Curl	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 45s
Barbell Bicep Curl (Wide Grip)	3x8 reps	rest: 45s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
Dumbbell Rotational Curl	3x8 reps	rest: 45s
Dumbbell One-Arm Wrist Curl	3x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x8 reps	rest: 45s
Dumbbell One-Arm Reverse Bench Wrist Curl	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s

Heavy Chest 10 exercises, 1 hr 0 min

Barbell Bench Press	3x8 reps	rest: 45s
Dumbbell Incline Bench Press	3x8 reps	rest: 45s
Dumbbell Fly	3x8 reps	rest: 45s
Smith Machine Bench Press (Wide Grip)	3x8 reps	rest: 45s
Weighted Tricep Dip	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 45s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 45s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 45s
Cable High Pulley Tricep Extension	3x8 reps	rest: 45s
Cable Kneeling Tricep Extension	3x8 reps	rest: 45s

Legs 12 exercises, 1 hr 9 mins

Machine Single-Leg Press	3x8 reps	rest: 45s
Machine Leg Extension	3x8 reps	rest: 45s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 45s
Barbell Standing Calf Raise	3x8 reps	rest: 45s
Machine Calf Press	3x8 reps	rest: 45s
Machine Hip Abduction	3x8 reps	rest: 45s
Machine Hip Adduction	3x8 reps	rest: 45s
Dumbbell Lunge	3x8 reps	rest: 45s
Dumbbell Single-Leg Calf Raise	3x8 reps	rest: 45s
Barbell Good Morning	3x8 reps	rest: 45s
Barbell Romanian Deadlift	3x8 reps	rest: 45s

Shoulders 12 exercises, 1 hr 11 mins

Smith Machine Shoulder Press	3x8 reps	rest: 45s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 45s
Machine Shoulder Press	3x8 reps	rest: 45s
Barbell Upright Row	3x8 reps	rest: 45s
Smith Machine Shrug	3x8 reps	rest: 45s
Barbell Behind the Back Shrug	3x8 reps	rest: 45s
Cable Internal Rotation	3x8 reps	rest: 60s
Cable Front Raise	3x8 reps	rest: 45s
Cable Lateral Raise	3x8 reps	rest: 45s
Dumbbell Shoulder Shrug	3x8 reps	rest: 45s

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