Workout Routines

The 5-day Upper-body Pump Challenge: Bulk up your chest and triceps on day 1

Whether it's summer or winter, a muscular chest and defined triceps are always in season.

Upper-Body Pump Challenge: Day 1
Duration 45
Exercises 8
Equipment Yes

Feeling a bit deflated in your upper body? Maybe you've skipped the gym one too many times in the last few weeks, or maybe your regular routine just isn't cutting it.

Either way, Prince Brathwaite, personal trainer and founder of Trooper Fitness, can help fix that—but only if you put in the work. The best way to start: By crushing day one, which focuses specifically on the chest and triceps, of his Five-Day Upper-Body Pump Challenge.

You can attack the first day of this workout program on its own to really focus on your pecs and triceps, or you can commit to the full five-day program to build a seriously jacked upper body.

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.

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

For more chest and triceps work

Check out our favorite deep chest workout, our 45-minute chest and triceps split routine, and our best dumbbell-only triceps workout.

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

The 5-Day Upper-Body Pump Challenge Day 1: Bulk up your chest and triceps

Exercise 1.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
4 sets
8 at 70% reps
90 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.

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

Exercise 3A.

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

Exercise 3B.

Plyo Pushup You'll need: No Equipment How to
Plyo 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
3 sets
8 reps
0 sec. rest

Exercise 4B.

Diamond Pushup How to
Diamond Pushup  thumbnail
3 sets
8 reps
0 sec. rest

Exercise 4C.

Wide-Grip Pushup You'll need: No Equipment How to
Pushup thumbnail
3 sets
8 reps
90 sec. rest
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