Upper Body Muscle Building “144 rep” Challenge Perform each exercise in each supersets with one minute breaks in between sets. Repeat the recommended sets and reps before moving to the next superset. 1a: Dumbell Press 3 sets of 8 1b: Bent Over DB Row 3 sets of 8 (per side) 2a: DB Shoulder Press 3 sets of 8 2b: Weighted Pullups 3 sets of 8 3a: Lying Tricep Extension 2 sets of 12 3b: Bicep Curl 2 sets of 12 Perform each exercise in each supersets with one minute breaks in between sets. Repeat the recommended sets and reps before moving to the next superset. For more workouts like this, visit iwantsixpackabs.com.