Perform the exercises as straight sets, completing both sets of each exercise before moving on to the next exercise. Use the heaviest weight that allows you to complete the reps.
| Exercise | Set | Rep | Unit | Setting | Tempo | Rest |
| Flys, | 1 | 10 | Repetitions | 45 | 1-0-1 | 30 |
| Flys, | 2 | 10 | Repetitions | 45 | 1-0-1 | 30 |
| Flys, Incline | 1 | 10 | Repetitions | 45 | 1-0-1 | 30 |
| Flys, Incline | 2 | 10 | Repetitions | 45 | 1-0-1 | 30 |
| Press, Seated Dumbbell | 1 | 10 | Repetitions | 45 | 1-0-1 | 30 |
| Press, Seated Dumbbell | 2 | 10 | Repetitions | 45 | 1-0-1 | 30 |
| Raises, Lateral, Dumbbell Raise, 1 DB | 1 | 10 | Repetitions | 45 | 1-0-1 | 30 |
| Raises, Lateral, Dumbbell Raise, 1 DB | 2 | 10 | Repetitions | 45 | 1-0-1 | 30 |
| Raises, Lateral, Bent Over | 1 | 10 | Repetitions | 45 | 1-0-1 | 30 |
| Raises, Lateral, Bent Over | 2 | 10 | Repetitions | 45 | 1-0-1 | 30 |
| Pull Down | 1 | 10 | Repetitions | 50 | 1-0-1 | 30 |
| Pull Down | 2 | 10 | Repetitions | 50 | 1-0-1 | 30 |
| Curls, Dumbbell, Incline | 1 | 10 | Repetitions | 45 | 1-0-1 | 30 |
| Curls, Dumbbell, Incline | 2 | 10 | Repetitions | 45 | 1-0-1 | 30 |
| Extension, Triceps, Bench, Curl Bar | 1 | 10 | Repetitions | 50 | 1-0-1 | 30 |
| Extension, Triceps, Bench, Curl Bar | 2 | 10 | Repetitions | 50 | 1-0-1 | 30 |
| Kickback, Triceps, Bent Over | 1 | 10 | Repetitions | 45 | 1-0-1 | 30 |
| Kickback, Triceps, Bent Over | 2 | 10 | Repetitions | 45 | 1-0-1 | 30 |
| Extension, Hip | 1 | 10 | Repetitions | 1-0-1 | 30 | |
| Extension, Hip | 2 | 10 | Repetitions | 1-0-1 | 30 | |
| Squat, Single Leg | 1 | 10 | Repetitions | 1-0-1 | 30 | |
| Squat, Single Leg | 2 | 10 | Repetitions | 1-0-1 | 30 | |
| Crunches, Swiss Ball | 1 | 10 | Repetitions | 1-0-1 | 30 | |
| Crunches, Swiss Ball | 2 | 10 | Repetitions | 1-0-1 | 30 | |
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