| Circuit | Set | Exercise | Weight | Reps | Time | Rest After |
|---|
Warmup |
| 1 | Stationary Bike | 0.0 | 0 | 2:00 | 10 |
| 1 | Huggers | 0.0 | 0 | :30 | 0 |
| 1 | Arm Circles | 0.0 | 0 | :20 | 0 |
| 1 | Inchworms | 0.0 | 2 | | 0 |
| 1 | 90/90 Hip Rotator Stretch | 0.0 | 5 | | 30 |
Pull |
| 1 | Barbell Bentover Row | 70.0 | 15 | | 30 |
| 1 | Barbell Bentover Row | 80.0 | 15 | | 30 |
| 1 | Barbell Bentover Row | 90.0 | 15 | | 30 |
| 1 | Barbell Bentover Row | 90.0 | 15 | | 30 |
| 1 | Lat Pulldowns | 110.0 | 15 | | 30 |
| 1 | Lat Pulldowns | 120.0 | 15 | | 30 |
| 1 | Lat Pulldowns | 120.0 | 15 | | 30 |
| 1 | Dumbbell Bench Supported Row | 35.0 | 15 | | 30 |
| 1 | Dumbbell Bench Supported Row | 35.0 | 15 | | 30 |
| 1 | Dumbbell Bench Supported Row | 35.0 | 15 | | 30 |
| 1 | Dumbbell Rear Fly | 15.0 | 15 | | 30 |
| 1 | Dumbbell Rear Fly | 17.5 | 15 | | 30 |
| 1 | Dumbbell Rear Fly | 17.5 | 15 | | 30 |
| 1 | Dumbbell Hammer Curls | 25.0 | 15 | | 30 |
| 1 | Dumbbell Hammer Curls | 25.0 | 15 | | 30 |
| 1 | Dumbbell Hammer Curls | 25.0 | 15 | | 30 |
Cardio |
| 1 | Treadmill | 0.0 | 1 | 35:56 | 0 |
| 1 | Outdoor Walk | 0.0 | 1 | 45:00 | 0 |
| 1 | Cool Down | 0.0 | 1 | 5:00 | 0 |
