Jim Stoppani's Superman Workout - Example

Video at Muscle and Fitness

WORKOUT 1: CHEST/BACK/SHOULDERS,
TRAPS, CALVES/TIBIALIS

EXERCISE                   SETS     REPS     REST

BARBELL
BENTOVER ROW                 4     12-15      --
-SUPERSET WITH-
BENCH PRESS                  4     12-15    1 MIN.

LAT PULLDOWN                 4     12-15      --
-SUPERSET WITH-
DUMBBELL
SHOULDER PRESS               4     12-15    1 MIN.

INCLINE DUMBBELL FLYE        2     12-15      --
-SUPERSET WITH-
INCLINE REAR-DELT RAISE      2     12-15    1 MIN.

CABLE CROSSOVER              2     12-15      --
-SUPERSET WITH-
CABLE LATERAL RAISE          2     12-15    1 MIN.

DUMBBELL SHRUG               4     12-15      --
-SUPERSET WITH-
DIP SHRUG                    4     12-15    1 MIN.

STANDING CALF RAISE          4     12-15      --
-SUPERSET WITH-
STANDING TOE RAISE           4     12-15    1 MIN.

The Superman Workout Homepage.

Source Citation (MLA 7^th Edition)

Stoppani, Jim, and Joe Wuebben. "The superman program: add size, gain strength, and burn tons of body fat in the next 5 weeks--all while saving time in the gym--with this new take on a classic training method." Joe Weider's Muscle & Fitness Feb. 2013: 96+.