GET Toned: THE 84 DAY BLUEPRINT
Gym Workouts
Day 15: Back, ABS & hiit
Day 15: 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.