GET Toned: THE 84 DAY BLUEPRINT
Gym Workouts

Day 50:   Back, ABS & hiit

Day 50:  Back, aBS & hiit                 

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

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

3 Sets -- 10-10-20 reps, on the 3rd set use lighter weight
Lawn Mower Pulls 
Rest -- 60 seconds

3 Sets -- 10-10-20 reps, on the 3rd set use lighter weight
Machine Lat Pull Downs  
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:
Regular Crunches - 1 minute then 1 minute rest
Reverse Crunches - 30 seconds on each side,  then 1 minute rest
Leg Thrusts - 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.