Super sets are categorised in three different types:
1. PreExhaustion Super Set- Here you preexhaust your muscle by doing an isolation exercise and then immediately hit it with a compound exercise. For example you do db fly first and then immediately do a bench press. I am not a big fan of this type of superset.
2. PostExhaustion Super Set- This is the reverse of PreExhaustion. You do the compound first and then hit with the isolation. I prefer this over PreExhaustion as i am a big fan of compound exercises and i can use heavier weights for my compound exercises and reduce the weight for the isolation.
3. Antagonistic SuperSet- Here you workout the opposite body parts in a superset eg biceps curl and then triceps extension.
Below is my super set workout regimen. Remember that there should be no rest in between the exercies in a superset else you negate the effectiveness of your superset.
Arms-
I combine compound exersices with 1 antagonistic superset exercise.
1. Barbell Curl - 4 Sets of 8-10 reps with a max of 90 secs of rest in between sets.
2. CloseGrip Bench Press- 4 sets of 8-10 with a max of 90 secs of rest in between sets.
3. SuperSet-
Inclined DB Curl+Skull Crushers--4 sets with max of 1 minutes rest on between a super set.No rest between DB Curl and the Skull Crusher exercise.
Chest-
1. Flat Bench Bench Press- 3 sets of 8-10 each
2. SuperSet
Flat Bench DB Press + Flat Bench DB Fly- 3 sets of 7-10 each
3. SuperSet
Inclined Bench DB Press +Inclined Bench DB Fly - 3 sets of 7-10 each
4. PullOvers- 3 sets of 8-10 each
If you have not tried SuperSets till now then it give it a shot and i bet you won't be disappointed if you keep doing it for 4-6 weeks with proper nutrition.