1 week - 4 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 × 12,10,10,9 Overhead Triceps extension 4 × 12,10,10,9 Dumbbell Hammer curl 4 × 12,10,10,9 Triceps DB Kickbak 4 × 12,10,10,9 Dumbbell Biceps Curl 4 × 12,10,10,9 Rope Pushdown 4 × 12,10,10,9 DB Front Raise 4× 12,12,10,9 Side raise 4× 15,12,10,9 Hanging Knee Ups 6 × 12,12,10,10,8, failure Obliques Crunches 2 × 15,15 (each side)