SUPERSET workout is alternating sets of two different exercises with no rest in between. Break after do 1 sets, example T-Bar Rows and Pull Up is 90sec.
Deadlift 4 × 12,12,10,10
SUPERSET
1)T-Bar Rows 4 × 12,10,10,9
2)Pull Ups 4 × 12,10,10,9
1)One Arm Rows 3 × 12,10,10
2)One Arm Pull Down 3 × 12,10,10
1)Seated Rope Row 3 × 12,12,10
2)Barbell Row - 3 × 12,12,10
Shrugs 6 × 6,8,10,12,14,failure
Scissors 3 × 35sec.
Plate Bench Crunches 2 × 20,20
Oblique Crunches 2 × 15,12
HIIT
Burpee - 30sec. - 60sec. break
Jump Lunges - 30sec. - 60sec. break
Mountain Claimber- 30sec. - 60sec. break
All repeat 3 time