| Circuit | Set | Exercise | Weight | Reps | Time | Rest After |
|---|
Warmup |
| 1 | | 0.0 | 1 | 00:30 | 10 |
| 1 | Overhead Lat Stretch | 0.0 | 1 | 00:15 | 5 |
| 1 | Arm Circles | 0.0 | 1 | 00:20 | 5 |
| 1 | Huggers | 0.0 | 1 | 00:30 | 10 |
| 1 | Static Lunging Hip Flexor Stretch | 0.0 | 1 | 00:30 | 30 |
Set 1 |
| 1 | Barbell Bentover Row | 90.0 | 10 | | 10 |
| 1 | Dumbbell Rear Fly | 15.0 | 10 | | 20 |
| 2 | Barbell Bentover Row | 110.0 | 10 | | 10 |
| 2 | Dumbbell Rear Fly | 20.0 | 10 | | 20 |
| 3 | Barbell Bentover Row | 120.0 | 10 | | 10 |
| 3 | Dumbbell Rear Fly | 22.5 | 10 | | 20 |
| 4 | Barbell Bentover Row | 130.0 | 10 | | 10 |
| 4 | Dumbbell Rear Fly | 25.0 | 10 | | 20 |
Set 2 |
| 1 | Lat Pulldowns | 110.0 | 10 | | 30 |
| 1 | Dumbbell Pullover | 35.0 | 10 | | 30 |
| 2 | Lat Pulldowns | 135.0 | 10 | | 30 |
| 2 | Dumbbell Pullover | 40.0 | 10 | | 30 |
| 3 | Lat Pulldowns | 150.0 | 10 | | 30 |
| 3 | Dumbbell Pullover | 45.0 | 10 | | 30 |
Set 3 |
| 1 | Dumbbell Bench Supported Row | 40.0 | 10 | | 30 |
| 1 | Dumbbell Bicep Curls | 25.0 | 10 | | 30 |
| 2 | Dumbbell Bench Supported Row | 45.0 | 10 | | 30 |
| 2 | Dumbbell Bicep Curls | 27.5 | 10 | | 30 |
| 3 | Dumbbell Bench Supported Row | 50.0 | 10 | | 30 |
| 3 | Dumbbell Bicep Curls | 30.0 | 10 | | 30 |
Set 4 |
| 1 | Dumbbell Bicep Burnouts | 70.0 | 6 | | 20 |
| 2 | Dumbbell Bicep Burnouts | 70.0 | 6 | | 20 |
| 3 | Dumbbell Bicep Burnouts | 70.0 | 6 | | 10 |
Core |
| 1 | Deadbug | 0.0 | 10 | | 10 |
| 1 | Russian Twist | 12.0 | 10 | | 20 |
| 2 | Deadbug | 0.0 | 10 | | 10 |
| 2 | Russian Twist | 10.0 | 10 | | 20 |
| 3 | Deadbug | 0.0 | 10 | | 10 |
| 3 | Russian Twist | 0.0 | 10 | | 30 |
Cardio |
| 1 | Stationary Bike | 0.0 | 1 | 20:00 | 0 |
