| Circuit | Set | Exercise | Weight | Reps | Time | Rest After |
|---|
| 2 | Bentover Dumbbell Rows | 35.0 | 10 | | 30 |
| 2 | Marching Hip Thrust | 0.0 | 12 | | 30 |
| 2 | Lat Pulldowns | 115.0 | 10 | | 30 |
| 2 | Barbell Shrugs | 110.0 | 10 | | 30 |
| 2 | Dumbbell Hammer Curls | 25.0 | 10 | | 60 |
| 3 | Dumbbell Romanian Deadlift | 40.0 | 6 | | 30 |
| 3 | Bentover Dumbbell Rows | 40.0 | 10 | | 30 |
| 3 | Marching Hip Thrust | 0.0 | 12 | | 30 |
| 3 | Lat Pulldowns | 125.0 | 10 | | 30 |
| 3 | Barbell Shrugs | 130.0 | 10 | | 30 |
| 3 | Dumbbell Hammer Curls | 27.5 | 10 | | 60 |
| 4 | Dumbbell Romanian Deadlift | 45.0 | 6 | | 30 |
| 4 | Bentover Dumbbell Rows | 45.0 | 10 | | 30 |
| 4 | Marching Hip Thrust | 0.0 | 12 | | 30 |
| 4 | Lat Pulldowns | 125.0 | 10 | | 30 |
| 4 | Barbell Shrugs | 130.0 | 10 | | 30 |
| 4 | Dumbbell Hammer Curls | 30.0 | 10 | | 0 |
Bike |
| 1 | Stationary Bike | 0.0 | 1 | 21:20 | 20 |
Stretch |
| 1 | | 0.0 | 1 | 0:30 | 0 |
| 1 | Overhead Lat Stretch | 0.0 | 1 | 0:10 | 0 |
| 1 | Arm Circles | 0.0 | 1 | 0:15 | 0 |
| 1 | Huggers | 0.0 | 1 | 0:30 | 0 |
| 1 | Static Lunging Hip Flexor Stretch | 0.0 | 1 | 0:10 | 30 |
| 2 | Dumbbell Romanian Deadlift | 35.0 | 6 | | 30 |
Lift |
| 1 | Dumbbell Romanian Deadlift | 25.0 | 6 | | 30 |
| 1 | Bentover Dumbbell Rows | 25.0 | 10 | | 30 |
| 1 | Marching Hip Thrust | 0.0 | 12 | | 30 |
| 1 | Lat Pulldowns | 100.0 | 10 | | 30 |
| 1 | Barbell Shrugs | 90.0 | 10 | | 30 |
| 1 | Dumbbell Hammer Curls | 20.0 | 10 | | 60 |
