Workout Routines

The workout program to get ripped in 7 days: Workout 1

Build big muscle in your legs while chiseling away at those six-pack abs with the first workout in our three-day program.

by
Barbell Squat
gilaxia / Getty
gilaxia / Getty
Duration 60
Exercises 6
Equipment Yes

Getting ripped is no easy feat, and it's especially difficult if you ignore your legs. We've all seen that guy with Popeye arms and chicken legs. Don't be that guy.

That's why the Workout Program to Get Ripped in 7 Days starts off with several sets of high-powered leg exercises. Toss in a few abs sets of abs exercises—particularly some moves that incorporate instability, like the Swiss ball crunch—and you're off to a solid start in your new body renovation.

Directions

Perform the first two exercises (squats and dumbbell lunges) 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.

Get ripped in 7 days Workout 1: Legs and abs

Exercise 1.

Squat You'll need: Squat Rack How to
Squat thumbnail
3 sets
8, 6, 6 reps
120 sec. rest

Exercise 2.

Dumbbell Lunge You'll need: Dumbbells How to
Dumbbell Lunge thumbnail
3 sets
12–15 reps
90 sec. rest

Exercise 3A.

Back Extension You'll need: Bench How to
Back Extension thumbnail
3 sets
15–20 reps
0 sec. rest

Exercise 3B.

Hanging Knee Raise You'll need: Pullup Bar How to
exercise image placeholder
3 sets
15–20 reps
45 sec. rest

Exercise 4A.

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
2 sets
20–25 reps
0 sec. rest

Exercise 4B.

Weighted Swiss Ball Crunch You'll need: Swiss Ball How to
exercise image placeholder
2 sets
20–25 reps
30 sec. rest
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