GET Toned: THE 84 DAY BLUEPRINT
Gym Workouts

Day 17:   Chest, ABS & hiit

Day 17:  cHEST, aBS & hiit                 

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

3 Sets -- 10-10-20 reps, on the 3rd set use lighter weight
Incline Bench Press
Rest -- 60 seconds

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

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


5 Minute Abs:
Ab Bicycles - 1 minute then 1 minute rest
Leg Thrusts - 1 minute then 1 minute rest
Russian Twists - 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.