Upper body circuit work out 3 sets x 15 reps Seated bench press 15 reps Lats pulley 15 reps Peck deck fly 15 reps Front press 15 reps Dumbbell curls 15 reps Triceps push down 15 reps Lower body Circuit training 3 sets of 15 reps Calf raises 15 reps Free squats 20 reps Leg press 15 reps Leg fly 10 reps Side leg raises 10 reps