Workout Routines

The workout program to get ripped in 7 days: Workout 3

Pump up your chest, back, shoulders, and arms with this essential upper-body bodybuilding split routine.

by
Man doing Bentover Barbell Row
Westend61 / Getty
Westend61 / Getty
Duration 60
Exercises 8
Equipment Yes

Sometimes, the trick to making the most of a workout is giving your muscles a break.

Yes, we know that sounds counterintuitive. But think of it this way: When you're pounding a muscle group nonstop, it's hard to put forth your absolute best effort on absolutely every single rep as you get fatigued. But by switching away from that muscle group and working its opposing group instead—like, say, back instead of chest—then you not only build up a complementary muscle group, but also give your primary group a chance to rest.

The third and final workout of our Workout Plan to Get Ripped in 7 Days puts that into practice. You'll switch back and forth between muscle groups, ensuring you can attack each set with maximum intensity. We even threw in a set of barbell back squats, just to give your upper body a break and keep your legs working hard. Factor in a final bout of running (or the fat-burning cardio of your choice, honestly), and you'll be well on your way to getting ripped.

Directions

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.

Exercises marked with just the number (like No.3, the squat), are performed as traditional straight sets.

Get ripped in 7 days Workout 3: Chest, back, shoulders, and arms

Exercise 1A.

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
2 sets
8-10 reps
0 sec. rest

Exercise 1B.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
2 sets
8-10 reps
90 sec. rest

Exercise 2A.

Shoulder Press You'll need: No Equipment How to
Shoulder Press  thumbnail
2 sets
8-10 reps
0 sec. rest

Exercise 2B.

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
2 sets
8-10 reps
90 sec. rest

Exercise 3.

Squat You'll need: Squat Rack How to
Squat thumbnail
2 sets
8-10 reps
120 sec. rest

Exercise 4.

Overhead Triceps Extension You'll need: Adjustable Cable Machine How to
One-Arm Overhead Extension Exercise thumbnail
2 sets
8-10 reps
60 sec. rest

Exercise 5.

Biceps Curl You'll need: Elastic Band How to
Biceps Curl  thumbnail
2 sets
8-10 reps
60 sec. rest

Exercise 6.

Run How to
Run thumbnail
-- sets
30 min. reps
-- rest
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