Workout Routines

The 5-day Upper-body Pump Challenge: Build mass in your back and biceps on day 2

If you're looking to forge muscle in your upper body, this classic bodybuilding workout isn't a bad place to start.

Today's Workout to Build Your Back
Duration 45
Exercises 8
Equipment Yes

Whether you're feeling like your upper-body strength is lacking, or you're just looking to stack on some lean muscle above the waist, our Five-day Upper-body Pump Challenge is the best way to get there.

On day two of the challenge, you'll work specifically on your back and biceps. Each exercise—courtesy of Prince Brathwaite, personal trainer and founder of Trooper Fitness—will hammer your lats, forearms, and biceps hard.

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 weighted pullup, is done with conventional straight sets.

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

For more back and biceps work

Check out our favorite 45-minute back and biceps split routine, our back and biceps muscle-builder workout, and our 30 best back exercises of all time

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

The 5-Day Upper-Body Pump Challenge Day 2: Build mass in your back and biceps

Exercise 1.

Weighted Pullup You'll need: Pullup Bar How to
Weighted Pullup thumbnail
4 sets
8 reps
60-90 sec. rest

Exercise 2A.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
4 sets
8 reps
0 sec. rest

Exercise 2B.

Pullover/Triceps Extension You'll need: Barbell How to
Pullover/Triceps Extension  thumbnail
4 sets
8 reps
90 sec. rest

Exercise 3A.

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

Exercise 3B.

EZ-Bar Curl You'll need: EZ-Bar How to
EZ-Bar Curl thumbnail
4 sets
8 reps
90 sec. rest

Exercise 4A.

Inverted Row You'll need: Power Rack How to
Inverted row thumbnail
4 sets
8 reps
0 sec. rest

Exercise 4B.

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

Exercise 4C.

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