How To Get Ripped Abs in 16 Weeks - Week 7 (Upper Body) Monday and Thursday Workout

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7 INSTRUCTIONS: *UPPER BODY ONLY

All exercises are done in supersets

Superset example:

Perform 1a then move immediately to 1b and then take 30-60 second breaks in between.

Repeat for a total of 3 rounds before moving to the next "superset."

Note: Perform this workout 2x for week 7.

For example:

Monday: Upper Body
Tuesday: Lower Body
Wednesday: Rest
Thursday: Upper Body
Friday: Lower Body
Weekend: Rest


1a: Partial Dive Bomber (15-20 reps)
1b: Band Row (15-15 reps)

2a: Chin Up (12-15 reps)
2b: Shoulder DB Press (12 reps)

3a: One Arm Chest Fly (12 reps per side)
3b: Y Deltoid Raise (12 reps)

4a: Tricep Band Extension (12 reps)
4b: Bicep Band Curl (12 reps)

No interval training after this workout routine.

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