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

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

-Leap up and grip the bar with your hands shoulder width apart and your palms facing away from you
- Keep your shoulders back and your core engaged throughout
-Move slowly upward until your half head is above the bar, then equally slowly downward until your arms are extended again

Pull Up

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

One arm DB rows

- Pull down with opposite arm fully contracting your lat

1 arm side pull down

- Pull the rope to your hips while spreading your hands apart at full contraction 
- Maintain a tight core and avoid swinging

Seated rope row

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction
- From heavy to light weight example: 25kg × 6, 22.5kg × 8, 20kg × 10 ….

Dumbbell shrugs

-Lie down on your back with your hands either at your sides or underneath your glutes for added back support
-Extend your legs out straight, then twist them in and out above each other, or straight up and down—either way, don't let your legs drop to the mat as you're working through your reps

Scissors

- Take the plate and place it on your chest with crossed hand
- Movement down and back to starting position

Plate Bench Crunches

- Place your leg on top of your knee
- Rotate your torso bringing your elbow towards your knee
- Keep your core engaged

Oblique crunches (2)

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Jump lunges

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

4 week - 4 day Superset Back & Abs & HIIT

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