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The 5-day Upper-body Pump Challenge: Add lean mass to your chest, shoulders, and triceps on day 4

Take on these eight chest-, shoulders-, and triceps-focused moves to stack on serious upper-body size.

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  • 45-60

  • 8

  • Yes

The Upper-Body Pump Challenge: Day 4

Whether you’re looking to make muscle gains for winter or carve lean mass in the summer, this Upper-body Pump Challenge from Prince Brathwaite, personal trainer and founder of Trooper Fitness, is what you should be doing in the gym today.

You can take on the five-day program as a whole, or you can incorporate each of the individual workouts—like this chest, shoulders, and triceps routine—into your regular routine. Either way, you’ll find yourself adding new muscle above your waist in no time.

Directions

Perform the exercise pairs (marked A and B) as supersets. You’ll do a set of A and then a set of B before resting. Repeat for all the prescribed sets. Exercise 1, the bench press, is done with conventional straight sets. Brathwaite recommends using chains on the bench press, as shown in the video; this effectively increases the load at the top of the rep, when the weight is comparatively easier to move.

Depending upon your ability, you may increase or decrease the rest periods between supersets.

For more upper-body work

Check out our favorite dumbbell-only shoulders workout, our 10 greatest chest press variations of all time, and our best triceps workout in under 10 minutes.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.

Routine

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The 5-day Upper-body Pump Challenge

Day 4: Add lean mass to your chest, shoulders, and triceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

Bench Press

Equipment
Barbell
Sets
4
Reps
8
Rest
0 sec.
Exercise 2 of 8

Weighted Triceps Dip

Equipment
Dip Station
Sets
4
Reps
8
Rest
0 sec.
Exercise 3 of 8

Dumbbell Flye

Equipment
Dumbbells
Sets
4
Reps
8
Rest
90 sec.
Exercise 4 of 8

Seated dumbbell overhead press

Equipment
Dumbbells
Sets
4
Reps
8
Rest
0 sec.
Exercise 5 of 8

Decline Pushup

Equipment
Bench
Sets
4
Reps
8
Rest
90 sec.
Exercise 6 of 8

Double-Band Triceps Extension

Equipment
Resistance Band
Sets
4
Reps
8
Rest
0 sec.
Exercise 7 of 8

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
4
Reps
8
Rest
0 sec.
Exercise 8 of 8

Front Raise

Equipment
Resistance Band
Sets
4
Reps
8
Rest
90 sec.
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