| Exercise | Set Number | Reps | Weight | Rest |
| Barbell Rows | ||||
| 1 | 8 | 0 sec | ||
| 2 | 8 | 0 sec | ||
| 3 | 8 | 0 sec | ||
| Dips | ||||
| 1 | 25 | 0 sec | ||
| 2 | 25 | 0 sec | ||
| 3 | 25 | 0 sec | ||
| Leg Extensions | ||||
| 1 | 8 | 0 sec | ||
| 2 | 8 | 0 sec | ||
| 3 | 8 | 0 sec | ||
| Lateral Raises | ||||
| 1 | 8 | 0 sec | ||
| 2 | 8 | 0 sec | ||
| 3 | 8 | 0 sec | ||
| Barbell Curls | ||||
| 1 | 8 | 0 sec | ||
| 2 | 8 | 0 sec | ||
| Triceps Pressdowns | ||||
| 1 | 8 | 0 sec | ||
| 2 | 8 | 0 sec |