400 Upper Body Blaster

20 Press Ups
20 Seated Knee Raises
20 Bent Over Row
20 Hyperextensions
20 Shoulder Press (standing with barbell)
20 Barbell Curls

Set up two barbells - one for bent over row, one for shoulder press and curls.

Do this 4 times.

You can choose how much rest to have between exercises and between sets. I prefer to simply aim to complete the whole thing in as short a time as possible, resting only as much as necessary to cause as much pain as I have decided is appropriate on a given workout day.

It's important to choose a weight that will allow you to execute the movements fast for all 4 sets - to me this is a conditioning circuit, not an opportunity to take my muscles to failure.