Perform 2 exercises consecutively (one after another without rest) within a rep. Examples:
DB Biceps Curl to Arnold Press
BB Reverse Curl to Military Press
DB Flyes to Skull-crusher
BB Skull-crusher to Close-grip BP
Javorek Complex (for Shoulders)
Combine 5 – 6 exercises of 6 reps each into a single set. Example (in a set):
DB Shoulder Press or BB Arnold Press: 5kgs x 6
DB Side Lateral Raise: 5kgs x 6
DB Front Raise: 5kgs x 6
DB Bent-over Rear Delt Raise: 5kgs x 6
DB or BB Shrugs: 5kgs x 6
DB or BB Upright Row: 5kgs x 6
Combine 5 – 6 exercises of 6 reps each into a single set. Example (in a set):
DB Shoulder Press or BB Arnold Press: 5kgs x 6
DB Side Lateral Raise: 5kgs x 6
DB Front Raise: 5kgs x 6
DB Bent-over Rear Delt Raise: 5kgs x 6
DB or BB Shrugs: 5kgs x 6
DB or BB Upright Row: 5kgs x 6
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