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The workout program to get ripped in 7 days: Workout 2

Hit every muscle group in your upper body with this classic chest, back, shoulders, and arms routine.

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Dumbbell Press
Jose Luis Pelaez Inc/MNPhotoStudios / Getty
Dumbbell Press
Jose Luis Pelaez Inc/MNPhotoStudios / Getty

We get it: Every guy’s natural inclination is to work on his upper body. Beginners and advanced bodybuilders alike love hitting the gym hard and pumping out chest presses, lat pulldowns, and a few old-fashioned arms supersets.

So while there’s no ignoring legs (as in the first day of this workout program), the second day of the Workout Plan to Get Ripped in 7 Days is all about your upper body. Chest, legs, shoulders, biceps, triceps: It’s all here. And by using medium weights and really dialing in the intensity with short rest periods, you can make serious growth happen with this classic hypertrophy routine.

Directions

Perform the first two exercises (shoulder presses and underhand-grip pulldowns) as straight sets, completing all the prescribed sets for one exercise before moving on to the next.

Perform the exercise pairs (marked A and B) as alternating sets, resting the prescribed amount of time between each set. So you’ll do one set of A, rest, then one set of B, rest again, and repeat for all the prescribed sets.

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Routine

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Get ripped in 7 days

Workout 2: Chest, back, shoulders, and arms

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Shoulder Press

Equipment
No Equipment
Sets
3
Reps
8, 6, 6
Rest
120 sec.
Exercise 2 of 6

Underhand-Grip Pulldown

Equipment
Lat Pulldown Bar
Sets
3
Reps
8, 6, 6
Rest
120 sec.
Exercise 3 of 6

Dumbbell Bench Press

Equipment
Dumbbells
Sets
3
Reps
8, 6, 6
Rest
0 sec.
Exercise 4 of 6

Seated Cable Row

Equipment
Lat Pulldown Bar
Sets
3
Reps
8, 6, 6
Rest
60 sec.
Exercise 5 of 6

Triceps Pushdown

Equipment
Elastic Band
Sets
3
Reps
12-15
Rest
0 sec.
Exercise 6 of 6

Dumbbell Curl

Equipment
Dumbbells
Sets
3
Reps
12-15
Rest
45 sec.
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