GET Toned: THE 84 DAY BLUEPRINT
Gym Workouts

Day 53:   Arms

Day 53: Arms                  

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

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

Superset: - 3 Sets -- 10-10-20 reps, 10 reps on each arm for the Alternating Dumbbell Curls , on the 3rd set use lighter weight
Tricep Push Ups 
Alternating Dumbbell Curls 
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.