Workout Routines

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.

The Upper-Body Pump Challenge: Day 4
Duration 45-60
Exercises 8
Equipment Yes

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.

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

Exercise 1.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
4 sets
8 reps
0 sec. rest

Exercise 2A.

Weighted Triceps Dip You'll need: Dip Station How to
Weighted Triceps Dip thumbnail
4 sets
8 reps
0 sec. rest

Exercise 2B.

Dummbbell Flye You'll need: Dumbbells How to
Dumbbell Flye thumbnail
4 sets
8 reps
90 sec. rest

Exercise 3A.

Seated dumbbell overhead press You'll need: Dumbbells How to
Seated dumbbell overhead press thumbnail
4 sets
8 reps
0 sec. rest

Exercise 3B.

Decline Pushup You'll need: Bench How to
Man performing decline pushup thumbnail
4 sets
8 reps
90 sec. rest

Exercise 4A.

Double-Band Triceps Extension You'll need: Resistance Band How to
Double-Band Triceps Extension  thumbnail
4 sets
8 reps
0 sec. rest

Exercise 4B.

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise  thumbnail
4 sets
8 reps
0 sec. rest

Exercise 4C.

Front Raise You'll need: Resistance Band How to
Front Raise  thumbnail
4 sets
8 reps
90 sec. rest
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