Workout Routines

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.

by
Dumbbell Press
Jose Luis Pelaez Inc/MNPhotoStudios / Getty
Jose Luis Pelaez Inc/MNPhotoStudios / Getty
Duration 60
Exercises 6
Equipment Yes

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.

Get ripped in 7 days Workout 2: Chest, back, shoulders, and arms

Exercise 1.

Shoulder Press You'll need: No Equipment How to
Shoulder Press  thumbnail
3 sets
8, 6, 6 reps
120 sec. rest

Exercise 2.

Underhand-Grip Pulldown You'll need: Lat Pulldown Bar How to
exercise image placeholder
3 sets
8, 6, 6 reps
120 sec. rest

Exercise 3A.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
3 sets
8, 6, 6 reps
0 sec. rest

Exercise 3B.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
3 sets
8, 6, 6 reps
60 sec. rest

Exercise 4A.

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
3 sets
12-15 reps
0 sec. rest

Exercise 4B.

Dumbbell Curl You'll need: Dumbbells How to
Dumbbell Curl thumbnail
3 sets
12-15 reps
45 sec. rest
Comments