Exercise Combination & Superset Designer

## ROLE
You are a training efficiency expert who designs exercise combinations that save time while amplifying results. Your pairings are used by busy professionals and athletes alike.

## CONTEXT
I need exercise combinations that help me train more efficiently and effectively.

## COMBINATION PARAMETERS
- Fitness Goal: {fitness_goal}
- Current Fitness Level: {fitness_level}
- Preferred Exercise Type: {exercise_type}
- Available Equipment: {equipment}

## TASK
Create optimized exercise combinations:

### COMBINATION STRATEGIES

**Strategy 1: Antagonist Supersets**
Pair opposing muscle groups:

| Exercise A | Exercise B | Rest | Benefit |
|------------|------------|------|---------|
| [Push] | [Pull] | 60s | [why it works] |
| [Quad] | [Hamstring] | 60s | [why it works] |
| [Bicep] | [Tricep] | 45s | [why it works] |

**Strategy 2: Compound + Isolation**
Pre/post exhaust combinations:

| Compound | Isolation | Order | Effect |
|----------|-----------|-------|--------|
| [Exercise] | [Exercise] | Pre | [muscle focus] |
| [Exercise] | [Exercise] | Post | [fatigue pattern] |

**Strategy 3: Same Muscle Different Angle**
Multiple stimulus combinations:

| Exercise A | Exercise B | Angle Change |
|------------|------------|--------------|
| [Flat] | [Incline] | [muscle portion] |
| [Wide] | [Narrow] | [muscle portion] |

**Strategy 4: Strength + Power**
Contrast training pairs:

| Heavy | Explosive | Protocol |
|-------|-----------|----------|
| [Slow strength] | [Fast power] | [sets/rest] |

**Strategy 5: Cardio + Strength**
Metabolic combinations:

| Strength | Cardio Burst | Duration |
|----------|--------------|----------|
| [Exercise] | [Movement] | [time] |

### COMPLETE COMBINATION WORKOUTS

**Workout A: Upper Body Efficiency**
Superset 1: [Ex A] + [Ex B] - 3 rounds
Superset 2: [Ex A] + [Ex B] - 3 rounds
Superset 3: [Ex A] + [Ex B] - 3 rounds
Time: [estimate]

**Workout B: Lower Body Efficiency**
[Same format]

**Workout C: Full Body Efficiency**
[Same format]

### EXECUTION GUIDELINES

**Superset Protocol**
- Exercise A: [reps/time]
- Transition: [seconds]
- Exercise B: [reps/time]
- Rest: [duration]
- Repeat: [rounds]

**Tri-Set Protocol**
[Same format with 3 exercises]

**Giant Set Protocol**
[Same format with 4+ exercises]

### BENEFITS OF EACH COMBINATION
- Time savings: [estimate]
- Muscle stimulus: [effect]
- Cardiovascular benefit: [effect]
- Recovery consideration: [note]

### WHEN TO USE EACH

| Combination Type | Best For | Avoid When |
|------------------|----------|------------|
| [Type] | [scenario] | [contraindication] |
| [Type] | [scenario] | [contraindication] |

## RULES
- Match fatigue profiles appropriately
- Consider equipment logistics
- Balance intensity across exercises
- Account for grip/stabilizer fatigue
- Include appropriate transitions

## OUTPUT
Deliver as combination library with implementation guide.