| Circuit | Set | Exercise | Weight | Reps | Time | Rest After |
|---|
Warmup |
| 1 | Inchworms | 0.0 | 1 | | 10 |
| 1 | | 0.0 | 1 | :30 | 10 |
| 1 | Overhead Lat Stretch | 0.0 | 1 | :20 | 10 |
| 1 | Huggers | 0.0 | 1 | :30 | 10 |
| 1 | Arm Circles | 0.0 | 1 | 00:20 | 10 |
| 1 | Static Lunging Hip Flexor Stretch | 0.0 | 1 | 00:30 | 0 |
Push 1 |
| 1 | Barbell Bench Press | 90.0 | 10 | | 20 |
| 1 | Dumbbell Chest Fly | 25.0 | 10 | | 20 |
| 2 | Barbell Bench Press | 110.0 | 10 | | 20 |
| 2 | Dumbbell Chest Fly | 30.0 | 10 | | 20 |
| 3 | Barbell Bench Press | 130.0 | 10 | | 20 |
| 3 | Dumbbell Chest Fly | 35.0 | 10 | | 20 |
| 4 | Barbell Bench Press | 130.0 | 10 | | 20 |
| 4 | Dumbbell Chest Fly | 35.0 | 10 | | 20 |
Pull 1 |
| 1 | Barbell Bentover Row | 70.0 | 10 | | 20 |
| 1 | Dumbbell Rear Fly | 15.0 | 10 | | 20 |
| 2 | Barbell Bentover Row | 80.0 | 10 | | 20 |
| 2 | Dumbbell Rear Fly | 20.0 | 10 | | 20 |
| 3 | Barbell Bentover Row | 90.0 | 10 | | 20 |
| 3 | Dumbbell Rear Fly | 25.0 | 10 | | 20 |
| 4 | Barbell Bentover Row | 90.0 | 10 | | 20 |
| 4 | Dumbbell Rear Fly | 25.0 | 10 | | 20 |
Push 2 |
| 1 | Dumbbell Incline Bench Press | 25.0 | 10 | | 20 |
| 1 | Dumbbell Incline Skull Crusher | 25.0 | 10 | | 20 |
| 2 | Dumbbell Incline Bench Press | 30.0 | 10 | | 20 |
| 2 | Dumbbell Incline Skull Crusher | 30.0 | 10 | | 20 |
| 3 | Dumbbell Incline Bench Press | 35.0 | 10 | | 20 |
| 3 | Dumbbell Incline Skull Crusher | 35.0 | 10 | | 20 |
Pull 2 |
| 1 | Lat Pulldowns | 100.0 | 10 | | 20 |
| 1 | Dumbbell Pullover | 25.0 | 10 | | 20 |
| 2 | Lat Pulldowns | 115.0 | 10 | | 20 |
| 2 | Dumbbell Pullover | 30.0 | 10 | | 20 |
| 3 | Lat Pulldowns | 125.0 | 10 | | 20 |
| 3 | Dumbbell Pullover | 35.0 | 10 | | 0 |
