GET RIPPED: THE 84 DAY BLUEPRINT
Gym Workouts
Day 81: Arms & Abs
Day 81: 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.