GET RIPPED: THE 84 DAY BLUEPRINT
Gym Workouts

Day 4:   Arms & Abs

Day 4: Arms & Abs                  

Superset: - 4 Sets -- 15-12-10 reps, on the 4th set use very light weight and go till exhaustion
Tricep Kick Backs  
Standing Dumbells
Rest -- 60 seconds

Superset: - 4 Sets -- 15-12-10 reps, on the 4th set use very light weight and go till exhaustion
Stretch Skull Crushers 
Barbell Curls Regular Grip 
Rest -- 60 seconds

Superset: - 4 Sets -- 15-12-10 reps, on the 4th set use very light weight and go till exhaustion
Pull Ups 
Elevated Dips 
Rest -- 60 seconds

Superset: - 4 Sets -- 20 seconds on each exercise, on the 4th set  go till exhaustion, then move to the next
Kneeling Ab Cable Crunches 
Leg Thrusts 
Ab Bicycles
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.