Super sets is when you pick out two exercises to perform for opposite body parts. Once you pick out the two exercises you than perform them back to back with no rest in between. Once you have finished the second exercise than you would rest as you normally would and than perform the two exercises again in the same manner. For example the first exercise would be for your chest and than the second exercise would be for your shoulders. You would do the chest exercise and than immediately followed by the shoulders exercise and than take a rest, that would be one super-set. Another example is performing a back exercise for your first exercise and than a leg exercise for the second. Once you have finished the first exercise you than immediately do the leg exercise and than rest normally. Again that would be one super-set.

There are many benefits when super-sets are being used. Some people don't have a lot of time to train so they train with super-sets because it's usually quick and efficient. Some people use super-sets to shake up their workout routines and to keep the muscles guessing. No matter what the reason is super-sets can give your muscles the boost it needs.

Start off with close-grip bench presses immediatley followed by barbell curls. Use enugh weight to perform at least 6-10 reps each exercise. Perform three super-sets.

Next you will be going onto your fourth super-set. Perform Triceps extensions ( any variation is good ) immediately followed by Seated dumbbell curls. Perform three super-sets.

Now you will be moving onto the next three super-sets, making your first two lifts super-set six. Perform Triceps push-downs immediately followed by concentration curls. Perform three super-sets.

After this workout you would have completed a total of nine super-sets for your biceps and triceps. There are mmany other exercises you could do to super-set your biceps and triceps and you should mix the exercises up a little bit to find out which ones work the best for you.