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 Biceps Curls 5 × 12,12,10,10,8
Overhead Triceps extension 5 × 12,12,10,10,8
Dumbbell Hammer curl 4 × 12,10,10,9
Triceps DB Kickbak 4 × 12,10,10,9
Dumbbell Biceps Curl 4 × 15,12,12,10
Rope Pushdown 4 × 15,12,12,10
Triple Superset ( Break among set 120sec.)
DB Front Raise 4× 9,8,7,6
Side raise 4× 9,8,7,6
Plate Front Raises 4 × 9,8,7,6
Hanging Knee Ups 3 × 12,12,10
Obliques Hips Crunches 3 × 15,15,12
Cable Crunches 3 × 12,12,10