GET RIPPED: THE 84 DAY BLUEPRINT
Gym Workouts

Day 8:   Arms & Abs

Day 8: Arms & Abs                  

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

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

Superset: - 4 Sets -- 20 seconds on each exercise, on the 4th set  go till exhaustion, then move to the next
Elevated Leg Thrusts 
Regular Crunches 
Heal Taps
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.