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Upper Body Pump

A fast, feel-good upper body session designed to get your muscles full and pumped before you head out. Hit chest, shoulders, and arms with smart supersets that maximize the burn in minimal time!

Created by

Unknown

Workout Breakdown

Warm-Up

Arm Circle

1 set × 30s

Shoulder Circle

1 set × 30s

Push-Up

2 sets × 10 reps, 10 reps

Main Workout

3 circuits

Bench Press - Dumbbell

1 set × 12 reps

Lateral Raise - Dumbbell

1 set × 12 reps

3 circuits

Bicep Curl - Dumbbell

1 set × 12 reps

Dumbbell Tricep Overhead Extension

1 set × 12 reps

3 circuits

Press (Arnold) - Dumbbell

1 set × 12 reps

Fly - Dumbbell

1 set × 12 reps

2 circuits

Bicep Curl (Hammer) - Dumbbell

1 set × 15 reps

Push-Up (Diamond)

1 set × 15 reps

Cool Down

Shoulder Stretch (Cross-Body)

1 set × 20s

Chest Doorway Stretch

1 set × 30s

Bicep Wall Stretch - Body Only

1 set × 20s