Bench to lie on
Do as many reps as you can of each exercise in about 30 to 40 seconds (or to your exhaustion point) then rest for 10 seconds in-between each exercise. When you are done with circuit/round one rest for 1 to 2 min then repeat for 3 to 4 total rounds.
Alternating DB press lying down on bench
Squeeze DB chest press lying down on bench
KB skull crushers lying down on bench
Barbell chest press lying down on bench
DB Flyes with crunch lying down on bench
Pike while lying down on bench for 30 to 40 reps
Standing overhead KB extensions
DB Tricep kickbacks-as many as you can on each arm
Standing KB up downs for 20 reps
One arm push ups on bench/floor for as many reps as you can on each side
One Circuit/round complete
Repeat 3 to 4 times.