| Circuit | Set | Exercise | Weight | Reps | Time | Rest After |
|---|
Warmup |
| 1 | Stationary Bike | 0.0 | 0 | 2:00 | 10 |
| 1 | Shoulder Rolls | 0.0 | 0 | :20 | 0 |
| 1 | Huggers | 0.0 | 0 | :21 | 0 |
| 1 | Active Quad Stretch | 0.0 | 0 | :30 | 0 |
| 1 | Inchworms | 0.0 | 3 | | 0 |
Pull 1 |
| 1 | Barbell Deadlift | 90.0 | 10 | | 30 |
| 1 | Dumbbell Bench Supported Row | 25.0 | 10 | | 30 |
| 2 | Barbell Deadlift | 110.0 | 10 | | 30 |
| 2 | Dumbbell Bench Supported Row | 30.0 | 10 | | 30 |
| 3 | Barbell Deadlift | 130.0 | 10 | | 30 |
| 3 | Dumbbell Bench Supported Row | 35.0 | 10 | | 30 |
| 4 | Barbell Deadlift | 140.0 | 10 | | 30 |
| 4 | Dumbbell Bench Supported Row | 40.0 | 10 | | 30 |
Pull 2 |
| 1 | Barbell Bentover Row | 70.0 | 10 | | 30 |
| 1 | Dumbbell Rear Fly | 15.0 | 10 | | 30 |
| 2 | Barbell Bentover Row | 80.0 | 10 | | 30 |
| 2 | Dumbbell Rear Fly | 20.0 | 10 | | 30 |
| 3 | Barbell Bentover Row | 90.0 | 10 | | 30 |
| 3 | Dumbbell Rear Fly | 25.0 | 10 | | 30 |
Pull 3 |
| 1 | Dumbbell Bicep Burnouts | 70.0 | 8 | | 30 |
| 1 | Dumbbell Bicep Burnouts | 70.0 | 8 | | 30 |
| 1 | Dumbbell Bicep Burnouts | 70.0 | 8 | | 30 |
Cardio |
| 1 | Rest Period | 0.0 | 1 | 2:00 | 0 |
| 1 | Outdoor Walk | 0.0 | 1 | 30:00 | 0 |
| 1 | Cool Down | 0.0 | 1 | 2:00 | 0 |
