GET RIPPED: THE 84 DAY BLUEPRINT
Gym Workouts

Day 30:   Upper Body

Day 30: Upper Body                  

Superset: - 4 Sets -- 15-12-10 reps, on the 4th set use very light weight and go till exhaustion
Incline Bench Press  
Lawn Mower Pulls
Rest -- 60 seconds

Superset: - 4 Sets -- 15-12-10 reps, on the 4th set use very light weight and go till exhaustion
Alternating Single Arm Dumbbell Press 
Seated T-Bar Rows  
Rest -- 60 seconds

Superset: - 4 Sets -- 15-12-10 reps, on the 4th set use very light weight and go till exhaustion
Machine Flys 
Dumbbell Pull Overs 
Rest -- 60 seconds

HIIT - Choose a HIIT workout from the HIIT training guide - 10 to 20 minutes

    • These workouts are designed to be used with lighter weight and more reps. On the last superset make sure and fatigue your muscles until you cant get another rep out.