Here's a great weekly workout routine to follow if you want to get absolutely ripped up and shredded:

Monday, Wednesday, Friday - Wake up in the morning, drink a glass of orange juice and run about 15-20 min

Monday
Cardio - 15 min (treadmill or stationary bike)

Chest:
Bench press
- 1 x 15, 1 x 12, 1 x 10, 3 x 8
Dumbbell flyes - 3 x 10
Inclined bench press - 2 x 10
Weighted dips - 1 x 8
Cable crossovers - 1 x 15

Shoulders:
Behind the neck press - 1 x 15, 1 x 12, 2 x 10
Seated lateral dumbbell flyes - 2 x 10
Barbell upright rows - 2 x 12
Bent over dumbbell flyes - 3 x 10

Triceps:
Lying barbell triceps extension - 1 x 15, 1 x 12, 2 x 8
Cable pressdowns - 2 x 10

Abs:
Roman chair - 5 x max
Lying leg raise - 5 x max
Cardio 15 min

Tuesday
Fast running - 15-20 min, Slow running - 30-40 min.
Obliques:
Dumbbell side bents - 5 x max to each side.
Twists with a bar or stick - 5 x 100 to each side
Hyperextension - 5 x max

Wednesday
Cardio - 15 min

Back: (I strongly recommend to make chin ups but you can do cable rows instead of them)
Narrow grip chin ups - 3 x max
Behind the neck chin ups - 2 x max
Shoulder width grip bent over barbell rows - 2 x 10
T-bar rows - 2 x 8

Biceps:
Standing barbell curls - 1 x 15, 1 x 12, 2 x 8
Inclined bench seated dumbbell curls - 2 x 10
Concentration curls - 1 x 12

Abs:
Crunches - 5 x max
Situps - 5 x max
Cardio - 15 min

Thursday:
Fast running - 15-20 min, Slow running - 30-40 min.
Obliques:
Dumbbell side bents - 5 x max to each side.
Seated twists with a bar or stick - 5 x 100 to each side
Hyperextension - 5 x max

Friday:
Cardio - 15 min
Legs:
Squats - 1 x 15, 1 x 12, 1 x 10, 3 x 8
Hack squats - 2 x 10
Leg press - 2 x 8
Stiff legged deadlifts - 1 x 20, 1 x 17, 3 x 15
Lying leg curls - 2 x 15

Calves:
Standing calf raise - 3 x 25

Abs:
Roman chair - 5 x max
Twisted crunches - 5 x max
Cardio - 15 min

Saturday
Fast running - 15-20 min, Slow running - 30-40 min.
Obliques:
Dumbbell side bents - 3 x max to each side.
Twists with a bar or stick - 3 x 100 to each side
Seated twists with a bar or stick - 3 x 100 to each side

Sunday (Off day)

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