| Chest/Shoulders/Triceps | Movement | Reps | Reps | Reps | Rest Time |
| Incline DB Chest Press | Explosive | 8-12 | 8-12 | 8-12 | 90 sec |
| Upright Rows | Explosive | 8-12 | 8-12 | 8-12 | 90 secs |
| DB Shrugs | Explosive | 8-12 | 8-12 | 8-12 | 90 sec |
| Flat bench Dips | Explosive | 8-12 | 8-12 | 8-12 | 90 secs |
| Seated DB Shoulder Press | Explosive | 8-12 | 8-12 | 8-12 | 90 secs |
| Overhead Tricep Extension | Explosive | 8-12 | 8-12 | 8-12 | 90 secs |
| Flat DB Chest Press | Explosive | 8-12 | 8-12 | 8-12 | 90 secs |
| DB Lateral Raises | Explosive | 8-12 | 8-12 | 8-12 | 90 secs |
| Seated Bentover Tricep Ext | Explosive | 8-12 | 8-12 | 8-12 | 90 secs |
| Abs | Movement | Reps | Reps | Reps | Rest Time |
| Hill Climbers | Controlled | 25 | 25 | 25 | 90 sec |
| Cable Oblique Side Crunch | Controlled | 25 | 25 | 25 | 90 secs |
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