Supersets & Instructions Superset 1 Pull Ups-all the way down! Decline Push Ups-focus on deep stretch and wide grip Superset 2 Bulgarian Split Squats ATG Split Squats-tempo is 4 seconds down, 2 seconds at bottom, 1 second up ATG Calf Raise-keep knee in place slightly over toe! Focus on keeping back straight and just flexing calf up and slowly descending All Abs Until Failure.