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.


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.