Workout Routines

Look Better Naked in One Week

Plan on showing some skin to that special someone this Valentine's Day? It's not too late to make improvements.

lean abs
Duration 7 Days
Exercises 26
Equipment Yes

Valentine’s Day is right around the corner, and if you have a special someone to share it with then there's a good chance you'll be showing off your physique. If you're not confident with its current status, don't panic, there's still time to make some last minute repairs. True, seven days isn't much, but progress can be made physically and mentally, that is if you give it your best effort throughout the week.

Anytime you kick your workout and nutrition plan into high gear for a short period of time, your body will feel and look a little different. Follow this seven day Look Good Naked Workout, and feel good about showing some skin this Valentine’s Day.

Look Good Naked

Working out seven days a week is not typically advocated, but for the short-term, you can get away with it. You will be lifting heavy objects four of the seven days, with three days dedicated to fat burning, metabolic conditioning circuits, and interval training. Push your pace, work hard, and execute each exercise.

Make sure that you perform a proper dynamic warm-up before each workout.

And of course, exercise alone won't cut it. You'll need to eat smart as well, so be sure to check out these 7 Nutrition Tips to Look Better Naked.

Day 1 Legs and Core

Exercise 1

Lying Leg Curl
lying-leg-curl thumbnail
3 sets
10 reps
-- rest

Exercise 2

Ab Wheel Rollout
ab-wheel-rollout-bsn-mass-gainsj thumbnail
3 sets
10 reps
-- rest

Exercise 3

Trap-Bar Deadlift You'll need: Trap Bar How to
Trap-Bar Deadlift thumbnail
5 sets
5 reps
90 sec rest

Exercise 4

Elevated Back-Foot Barbell Split Squat You'll need: Barbell, Box How to
exercise image placeholder
5 sets
8 each reps
60-90 sec rest

Day 2 Upper Body

Exercise 1

Dumbbell Push Press You'll need: Dumbbells How to
Dumbbell Push Press thumbnail
3 sets
12, 10, 8 reps
-- rest

Exercise 2

One-Arm Bent-Over Row You'll need: Dumbbells How to
One-Arm Bent-Over Row thumbnail
3 sets
12, 10, 8 reps
-- rest

Exercise 3

Dumbbell Front Raise You'll need: Dumbbells How to
Front Raise thumbnail
3 sets
7 each reps
-- rest
Include a Side Delt Raise and Rear Delt Raise to this move.

Exercise 4

Face Pull You'll need: Adjustable Cable Machine, Rope Attachment How to
Face Pull thumbnail
3 sets
15 reps
-- rest

Exercise 5

General Pushup You'll need: No Equipment How to
Pushup thumbnail
1 sets
Max* reps
-- rest
*In 90 seconds

Exercise 6

Inverted Row You'll need: Barbell, Squat Rack How to
Inverted Row thumbnail
1 sets
Max* reps
-- rest
*In 90 seconds

Day 3 Legs

Exercise 1

Treadmill Run
exercise image placeholder
-- sets
-- reps
-- rest
Go as hard as possible for 30 seconds and then go very slow for 30 seconds. Perform a 5-minute moderate intensity warmup before you start and a 5-minute cooldown at the end of the workout. Can substitute Concept 2 Rower or bicycle.

Day 4 Legs

Exercise 1

Single-Leg Barbell Deadlift You'll need: Barbell How to
Single-Leg Barbell Deadlift thumbnail
3 sets
8 each reps
30-60 sec rest

Exercise 2

Thrusters You'll need: Dumbbells How to
Thrusters thumbnail
3 sets
10 reps
30-60 sec rest

Exercise 3

Goblet Squat You'll need: Dumbbells How to
Goblet Squat thumbnail
3 sets
20 reps
30-60 sec rest

Exercise 4

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
3 sets
10 reps
30-60 sec rest

Exercise 5

Sled Press
exercise image placeholder
5 sets
1-2 min reps
-- rest
40 yards

Day 5 Upper Body

Exercise 1

Warrior Fit Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Incline Dumbbell Bench Press thumbnail
4 sets
8-12 reps
30-60 sec rest

Exercise 2

Barbell Bent-Over Row You'll need: Barbell How to
Barbell Bent-Over Row thumbnail
4 sets
8-12 reps
30-60 rest

Exercise 3

Dumbbell Front Raise You'll need: Dumbbells How to
Front Raise thumbnail
3 sets
7 (each) reps
-- rest
include a side delt raise and rear delt raise to this move.

Exercise 4

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
3 sets
max reps
60 sec rest

Exercise 5

Triceps Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Triceps Pressdown thumbnail
3 sets
Max* reps
-- rest
*In 45 seconds

Exercise 6

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
3 sets
Max* reps
-- rest
*In 45 seconds

Exercise 7

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk thumbnail
3 sets
40 yards reps
90 sec rest

Day 6 Metabolic Conditioning

Exercise 1

Kettlebell Double Swing
exercise image placeholder
5 sets
10 reps
-- rest

Exercise 2

Burpee How to
exercise image placeholder
5 sets
10 reps
-- rest

Exercise 3

High Box Jump You'll need: Box How to
High Box Jump thumbnail
5 sets
10 reps
-- rest

Day 7 Interval Training

Exercise 1

Treadmill Run
exercise image placeholder
10 sets
30 sec reps
-- rest
Go as hard as possible for 30 seconds and then go very slow for 30 seconds. Perform a 5-minute moderate intensity warmup before you start and a 5-minute cooldown at the end of the workout. Can substitute Concept 2 Rower or bicycle.
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