1A Incline Dumbbell Press

Sets: 2 Reps: 8-106 Rest: 90 Seconds

Set an adjustable bench to a 30-45-degree angle. Grab a dumbbell in each hand and lie back against the bench, holding the weights at chest height on each side [1]. Press the dumbbells straight overhead [2]. Reverse the motion to return to the starting position. That's one rep.

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Directions and Intro

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1B Bentover Row

Sets: 2 Reps: 8-10 Rest: 90 Seconds

Hold a barbell at hip level and lower your torso until it's parallel to the floor-keep your lower back in its natural arch throughout the exercise. At the same time, bend your knees to take tension off your hamstrings. Let the bar hang straight down [1]. Squeeze your shoulder blades together and row the weight up until it touches your sternum [2]. Lower the weight to the starting position. That's one rep.

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Directions and Intro

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2A Barbell Shoulder Press

Sets: 2 Reps: 8-10 Rest: 90 Seconds

Hold a barbell with a shoulder-width grip at shoulder level [1]. Press the bar straight overhead [2], and then lower it to the starting position. That's one rep.

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Directions and Intro

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2B Chinup

Sets: 2 Reps: 8-10 Rest: 90 Seconds

Grab onto the bar with hands shoulder-width apart and palms facing you. Hang from the bar with your feet off the floor [1]. Squeeze your shoulder blades together and pull your body up until your chin is over the bar [2], and then reverse the movement to return to the starting position. That's one rep.

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3 Squat

Sets: 2 Reps: 8-10 Rest: 120 Seconds

Set up a barbell on the supports of a squat rack. Step underneath the bar, squeeze your shoulder blades together, and let the bar touch your upper traps. Grab the bar with your hands as close together as is comfortable. Nudge the bar off the rack, take three steps backward, and stand with your feet a bit wider than shoulder-width apart and toes turned slightly outward [1]. Take a deep breath and bend your hips and knees, lowering your body as far as you can (try to squat to where your thighs are below parallel to the floor) [2]. Explode back upward to the starting position. That's one rep.

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Directions and Intro

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4 Overhead Triceps Extension

Sets: 1 Reps: 8-10 Rest: 60 Seconds

Attach a rope handle to the top pulley of a cable station, grab an end in each hand, and turn so you're facing away from the station. Step forward, allowing the cable to pull your arms over your head, and bend your elbows (there should now be tension on the cable) [1]. Extend your elbows, straightening your arms completely [2]. Reverse the motion to return to the starting position. That's one rep.

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Directions and Intro

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5 Barbell Curl

Sets: 1 Reps: 8-10

Hold a straight bar with hands shoulder-width apart and palms facing up [1]. Keeping your elbows braced against your sides, curl the bar as high as you can [2]. Reverse the motion to return to the starting position. That's one rep.

Perform cardio at the highest intensity you can maintain for 30 minutes straight (for example, a brisk jog). Do cardio after your weight training or at a different time of day.

Get Ripped in 7 Days

Directions and Intro