1 week - 3 day Arms Superset & Abs

SUPERSET workout is alternating sets of two different exercises with no rest in between. Break after do 1 sets example SUPERSET Biceps curl&Triceps extension is 90sec. Barbell Biceps Curls 4 × 12,10,8,8 Overhead Triceps extension 4 × 12,10,9,8 Dumbbell Hammer curl 3 × 10,9,8,8 Triceps Press 3 × 12,10,10 Dumbbell Biceps Curl 4 × 10,9,8,7 Triceps Pushdown 4 × 12,10,10,8 Shoulder press 4× 12,10,10,8 Side raise 4× 12,10,8,8 Leg Raises 3 × 10,10,8 Cable Crunches 2 × 12,10 Obliques Crunches 2 × 12,10 (each side)