supersets(any ideas???)

[specialk12]

I am going to the gym tomorrow(Monday) and wanted some ideas on supersets I can do.

I am working my back/biceps tomorrow.

1.)I will start out with bent over rows(dumbells).
Whats a good superset for that????

2.) I will then do the rear pulldown, but I will do dropsets.

3.) My third exercise is the one arm barbell curl(using the preacher seat). What is a good superset for that????

4.) As far as the barbell shrug, I plan on doing dropsets.

5.) and my last workout routine is the lower back raise,which I will use dropsets for.

I was just hoping for some advice for the supersets in bent over rows, and barbell curl.

 

[Mogwai]

When you do supersets, you can do either of the following:

pre-exhaust: isolated exercise followed by compound exercise
post-exhaust: compound followed by isolated
compound: 2 compound exercises
isolated: 2 isolated exercises (the toughest)

For example, if you were to use a post-exhaust superset that includes your db bent-over rows, your second exercise would be an isolated exercise for the lats, such as a straightarm pulldown. (Simply reverse this for a pre-exhaust superset.)

For barbell curls (biceps), you might do an isolated superset, that is, your second exercise would also be an isolated exercise Since you are doing barbell curls for the first exercise, you might want the 2nd exercise to work the arms idependently, such as in an overhead cable curl.

Have fun!