GET Toned: THE 84 DAY BLUEPRINT
Gym Workouts

Day 1:   Back, ABS & hiit

Day 1:  Back, aBS & hiit                 

3 Sets -- 10-10-20 reps, on the 3rd set use lighter weight
Lat Pull Downs  
Rest -- 60 seconds

3 Sets -- 10-10-20 reps, on the 3rd set use lighter weight
Seated Rows
Rest -- 60 seconds

3 Sets -- 10-10-20 reps, on the 3rd set use lighter weight
Machine Reverse Flys 
Rest -- 60 seconds

3 Sets -- 10-10-20 reps, on the 3rd set use lighter weight
Lower Back Extensions  
Rest -- 60 seconds

3 Sets -- 10-10-20 reps, on the 3rd set use lighter weight
Assisted Pull Ups   
Rest -- 60 seconds


5 Minute Abs:
Planks - 1 minute then 1 minute rest
Side Planks - 30 seconds on each side,  then 1 minute rest
Planks - 1 minute


HIIT - Choose a HIIT workout from the HIIT training guide - 15 minutes

    • These workouts are designed to be used with lighter weight and more reps. On the last superset make sure and double your reps. You can use lighter weight for the last superset, but the idea is to fatigue your muscles with that set.