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.
Cable Curls 5 × 12,12,10,10,9
Reverse Cable Curls 5 × 12,12,10,10,9
DB Kickback 5 × 13,12,11,10,10
Triceps Dips 5 × 13,12,11,10,10
Preacher Curl 4 × 12,12,10,10
1 Arm Rope Pushdown 4 × 12,12,10,10
Machine Deltoid Raise 6 × 12,12,10,10,8,8
Cable Upright Rows 6 × 12,12,10,10,8,8
Oblique Crunches 2 × 15,12
Weighted Crunches 2 × 15,12
Cable Crunches 4 × 15,12,12,10