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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.

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  • 7 Days

  • 26

  • Yes

lean abs
lean abs

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.

Routine

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Day 1

Legs and Core

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 26

Lying Leg Curl

Equipment
Sets
3
Reps
10
Rest
--
Exercise 3 of 26

Trap-Bar Deadlift

Equipment
Trap Bar
Sets
5
Reps
5
Rest
90 sec

Day 2

Upper Body

Exercise
Equipment
Sets
Reps
Rest
Exercise 5 of 26

Dumbbell Push Press

Equipment
Dumbbells
Sets
3
Reps
12, 10, 8
Rest
--
Exercise 6 of 26

One-Arm Bent-Over Row

Equipment
Dumbbells
Sets
3
Reps
12, 10, 8
Rest
--
Exercise 7 of 26

Dumbbell Front Raise

Equipment
Dumbbells
Sets
3
Reps
7 each
Rest
--
Include a Side Delt Raise and Rear Delt Raise to this move.
Exercise 8 of 26

Face Pull

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
3
Reps
15
Rest
--
Exercise 9 of 26

General Pushup

Equipment
No Equipment
Sets
1
Reps
Max*
Rest
--
*In 90 seconds
Exercise 10 of 26

Inverted Row

Equipment
Barbell, Squat Rack
Sets
1
Reps
Max*
Rest
--
*In 90 seconds

Day 3

Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 26

Treadmill Run

Equipment
Sets
--
Reps
--
Rest
--
How to
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
Equipment
Sets
Reps
Rest
Equipment
Barbell
Sets
3
Reps
8 each
Rest
30-60 sec
Exercise 13 of 26

Thrusters

Equipment
Dumbbells
Sets
3
Reps
10
Rest
30-60 sec
Exercise 14 of 26

Goblet Squat

Equipment
Dumbbells, Kettlebells
Sets
3
Reps
20
Rest
30-60 sec
Exercise 15 of 26

Hanging Leg Raise

Equipment
Pullup Bar
Sets
3
Reps
10
Rest
30-60 sec

Day 5

Upper Body

Exercise
Equipment
Sets
Reps
Rest
Equipment
Bench, Dumbbells
Sets
4
Reps
8-12
Rest
30-60 sec
Exercise 18 of 26

Barbell Bent-Over Row

Equipment
Barbell
Sets
4
Reps
8-12
Rest
30-60
Exercise 19 of 26

Dumbbell Front Raise

Equipment
Dumbbells
Sets
3
Reps
7 (each)
Rest
--
include a side delt raise and rear delt raise to this move.
Exercise 20 of 26

Chinup

Equipment
Pullup Bar
Sets
3
Reps
max
Rest
60 sec
Exercise 21 of 26

Triceps Pressdown

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
3
Reps
Max*
Rest
--
*In 45 seconds
Exercise 22 of 26

Barbell Biceps Curl

Equipment
Barbell
Sets
3
Reps
Max*
Rest
--
*In 45 seconds
Exercise 23 of 26

Farmer’s Walk

Equipment
Dumbbells
Sets
3
Reps
40 yards
Rest
90 sec

Day 6

Metabolic Conditioning

Exercise
Equipment
Sets
Reps
Rest
Exercise 24 of 26

Kettlebell Double Swing

Equipment
Sets
5
Reps
10
Rest
--
Exercise 26 of 26

High Box Jump

Equipment
Box
Sets
5
Reps
10
Rest
--

Day 7

Interval Training

Exercise
Equipment
Sets
Reps
Rest
Exercise 27 of 26

Treadmill Run

Equipment
Sets
10
Reps
30 sec
Rest
--
How to
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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