GET RIPPED: THE 84 DAY BLUEPRINT
Gym Workouts

Day 53:   Arms & Abs

Day 53: Arms & Abs                  

Superset: - 4 Sets -- 15-12-10 reps, on the 4th set use very light weight and go till exhaustion
Sitting Concentrated Curls 
Alternating Arm Dumbbell Skull Crushers
Rest -- 60 seconds

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

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

3 Sets -- 1 minute hold, if you can do all three sets with ease then add 30 seconds to each set
Planks 
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.