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For the ultimate upper body pump, nothing beats the chest and back superset. Super setting a chest exercise with a back exercise will pump up all the muscle groups in the upper body.
Pick a set of challenging weights for your level of fitness. Rest 4-5 minutes, then repeat once more.
Warm Up
Death Crawl to a Push Up
One Arm Row
Bridge with One Arm Press
Renegade Row
Dolphin Dive Push Ups
Bent Over Rows
“V” Sit with Single Arm Pec Fly
Bent Over Rows
Inch Worm to Pike Press with Lateral Raise
Hyperextension with Twist
Balancing One Arm Low Fly
Double Single Single Bent Over Rows
Push Up with Alternating Twists
Single Leg Good Morning
Bridge with One Arm Pec Fly
Inverted Lat Pull Up
Kneeling Pec Fly
Frog (Breast Stroke Stretch)
Cool Down with these 2 videos
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