GET RIPPED: THE 84 DAY BLUEPRINT
Gym Workouts

Day 9:   Upper Body

Day 9: Upper Body                  

Superset: - 4 Sets -- 15-12-10 reps, on the 4th set use very light weight and go till exhaustion
Bench Press  
Lat Pull Downs
Rest -- 60 seconds

Superset: - 4 Sets -- 15-12-10 reps, on the 4th set use very light weight and go till exhaustion
Standing Cable Flys 
Seated Rows  
Rest -- 60 seconds

Superset: - 4 Sets -- 15-12-10 reps, on the 4th set use very light weight and go till exhaustion
Decline Bench Press 
Lawn Mower Pulls 
Rest -- 60 seconds

HIIT - Choose a HIIT workout from the HIIT training guide - 10 to 20 minutes

    • 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.