GET RIPPED: THE 84 DAY BLUEPRINT
Gym Workouts
Day 50: Arms & Abs
Day 50: 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.