GET RIPPED: THE 84 DAY BLUEPRINT
Gym Workouts

Day 36:   Arms & Abs

Day 36: Arms & Abs                  

Superset: - 4 Sets -- 15-12-10 reps, on the 4th set use very light weight and go till exhaustion
Overhead Tricep Press  
21's
Rest -- 60 seconds

Superset: - 4 Sets -- 15-12-10 reps, on the 4th set use very light weight and go till exhaustion
Tricep Push Downs 
Hammer Curls  
Rest -- 60 seconds

Superset: - 4 Sets -- 15-12-10 reps, on the 4th set use very light weight and go till exhaustion
Tricep Pull Downs 
Machine Bicep Curls 
Rest -- 60 seconds

Superset: - 4 Sets -- 20 seconds on each exercise, on the 4th set  go till exhaustion, then move to the next
Ab Bicycles 
Russian Twists 
Leg Thrusts
Rest -- 60 seconds

    • 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.