GET Toned: THE 84 DAY BLUEPRINT
Gym Workouts

Day 11:   Arms

Day 11: Arms                  

Superset: - 3 Sets -- 10-10-20  reps, on the 3rd set use  lighter weight 
Barbell Curls  
Skull Crushers
Rest -- 60 seconds

Superset: - 3 Sets -- 10-10-20 reps, on the 3rd set use lighter weight
Rope Pull Ups 
Tricep Rope Pull Downs  
Rest -- 60 seconds

Superset: - 3 Sets -- 10-10-20 reps on each arm , on the 3rd set use lighter weight
Hammer Curls 
Tricep Kick Backs 
Rest -- 60 seconds

    • 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.