10 Step-ups with weight
10 Bent Over Rows
4 times

Rest 3:00 min

10 Dumbbell Bench Press
10 Agitators (Standing Rotations)
4 times

Notes: These mini circuits NEED to be done with intensity i.e. no rest, that's why you get rest in between. You can hold DB's in your hands for Step Ups, Agitators are done with weight held with arms at chest height. Try this workout on for size, time yourself.  If it seems too easy go to Advanced Workouts.