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

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.

Workout Routines

The 5-day Upper-body Pump Challenge: Bulk up your ...

A muscular chest and defined arms are always in season.

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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.