I train most of my advanced clients using super sets. Why? They are very effective at challenging muscle groups and are a quick way to train.
A super set consists of two exercises done back to back with no rest. Once you finish the super set you can rest from up to 1-2 minutes then go back to it.
It is best to super set a small muscle group first then go right into the big muscle group. If doing push exercises try bicep curl and a back exercise as a super set. The reason this is a great way to train upper body as you use your biceps in both the curl and the back (pull) exercise.
Here are some other combos you can do: Tricep & Chest, Bicep & Back, Hamstring & Quad, Shoulders & Chest, Lower back & Abdominal.
Want help designing your program? I'd be happy to help. Contact me at: kathiesfitblog@gmail.com