| Circuit | Set | Exercise | Weight | Reps | Time | Rest After |
|---|
Warmup |
| 1 | Inchworms | 0.0 | 1 | | 10 |
| 1 | | 0.0 | 1 | 00:30 | 5 |
| 1 | Overhead Lat Stretch | 0.0 | 1 | 00:20 | 5 |
| 1 | Huggers | 0.0 | 1 | 00:30 | 5 |
| 1 | Jumping Jacks | 0.0 | 1 | 00:20 | 10 |
| 1 | Static Lunging Hip Flexor Stretch | 0.0 | 1 | 00:30 | 0 |
Group 1 |
| 1 | Barbell Bench Press | 90.0 | 10 | | 20 |
| 1 | Dumbbell Chest Fly | 25.0 | 10 | | 20 |
| 2 | Barbell Bench Press | 130.0 | 10 | | 20 |
| 2 | Dumbbell Chest Fly | 30.0 | 10 | | 20 |
| 3 | Barbell Bench Press | 150.0 | 10 | | 20 |
| 3 | Dumbbell Chest Fly | 35.0 | 10 | | 20 |
| 4 | Barbell Bench Press | 170.0 | 6 | | 20 |
| 4 | Dumbbell Chest Fly | 40.0 | 10 | | 20 |
Group 2 |
| 1 | Alternating Dumbbell Shoulder Press | 12.5 | 10 | | 20 |
| 1 | Dumbbell Side Raises | 12.5 | 10 | | 20 |
| 2 | Alternating Dumbbell Shoulder Press | 17.5 | 10 | | 20 |
| 2 | Dumbbell Side Raises | 15.0 | 10 | | 20 |
| 3 | Alternating Dumbbell Shoulder Press | 22.5 | 10 | | 20 |
| 3 | Dumbbell Side Raises | 15.0 | 10 | | 20 |
Group 3 |
| 1 | Dumbbell Incline Bench Press | 25.0 | 10 | | 20 |
| 1 | Dumbbell Incline Skull Crusher | 25.0 | 10 | | 20 |
| 2 | Dumbbell Incline Bench Press | 35.0 | 10 | | 20 |
| 2 | Dumbbell Incline Skull Crusher | 35.0 | 10 | | 20 |
| 3 | Dumbbell Incline Bench Press | 45.0 | 10 | | 20 |
| 3 | Dumbbell Incline Skull Crusher | 35.0 | 10 | | 20 |
Group 4 |
| 1 | Dumbbell Tricep Burnouts | 90.0 | 6 | | 30 |
| 2 | Dumbbell Tricep Burnouts | 90.0 | 6 | | 30 |
| 3 | Dumbbell Tricep Burnouts | 90.0 | 6 | | 20 |
Core |
| 1 | Mountain Climber | 0.0 | 10 | | 10 |
| 1 | Alternating Leg Lower | 0.0 | 10 | | 10 |
| 2 | Mountain Climber | 0.0 | 10 | | 10 |
| 2 | Alternating Leg Lower | 0.0 | 10 | | 10 |
| 3 | Mountain Climber | 0.0 | 10 | | 10 |
| 3 | Alternating Leg Lower | 0.0 | 10 | | 20 |
