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.

Reverse Cable Curls 5 × 12,12,10,10,9
Cable Curls 5 × 12,12,10,10,9

DB Kickback 5 × 13,12,11,10,10
Weight Triceps Dips 5 × 10,9,8,7,6

DB Incline Curl 5× 12,12,10,10,8
Rope Pushdown 5 × 12,12,10,10,8

DB Front Raise 5 × 12,12,10,10,10
Cable Upright Rows 5 × 12,12,10,10,10

- Hold the bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

Reverse Cable Curl

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Cable biceps curls

- Keep elbow high, engage tricep as you extend

Dumbbells kickbaks

-Keeping your elbows tucked in and your body upright, slowly lower your body until your elbows form a 90-degree angle or you feel a slight stretch in your shoulders
-Don’t forget to inhale
-Exhale as you push your body back up to the starting position

Triceps Dips

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

DB incline curls

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

- Hands shoulder width apart and raise to upper chest level

5 week - 5 day Arms Superset

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