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.


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.