The Most Powerful Upper Body Pump in Under 10 Minutes

Due to lockdown, my training is all over the place.

I noticed that my legs were still sore from my last workout 2 days ago, but my upper body wasn't.

I also noticed that my leg muscles are ALWAYS way thicker and more muscular than my upper body.

So I decided I would train my upper body more frequently (this may seem counterintuitive, but you need to train smaller muscles more frequently than larger muscles)

So I did this quick 2-exercise upper body workout, and I got one of the biggest_upper body pumps I have ever gotten in my life.


My shoulders were stretched wide to the max, to the point where I felt like I had to walk sideways to fit through the door.

My arms (both biceps and triceps) felt like they were going to burst! When I put on my t-shirt, I couldn't believe how tight my t-shirt sleeves were around my upper arms.

I was going out, so I put on my jacket, and even the upper arm of my jacket was super tight–it felt like my arms were going to burst through the jacket.

I felt like a beast!

This pump lasted for at least 2 hours.

And it was all from a quick 10 minute workout.

If you do this workout regularly, you'll get more than just a 2 hour pump each time, you'll also notice some impressive upper body muscle growth over time.

Here's the workout:

  • Push up, 3 sets of e.g. 20 reps
  • Bodyweight rows, 3 sets of e.g. 8 reps

Superset the above two exercises with a 2 minute rest interval between sets.

Here's how it looks:

  • Push up x20 reps
  • Immediately after that do bodyweight rows x8 reps
  • Rest 2 mins
  • Repeat above 2 more times.

At the end of the final rep of bodyweight rows, hold at the top position for 20 breaths.

If you don't have the equipment or set-up required to do bodyweight rows, you can do any upper back exercise (though bodyweight rows are best in this case, so do them if you can. Bodyweight gymnastic ring rows are even better, which is what I did today).

Also, change the number of reps to suit what you can do. If 20 reps is too much for you, then do 15 or 10 reps.

These two exercises are the perfect superset combo, because one exercise targets the opposing muscles to the other.

The push up targets the chest, triceps, and anterior deltoids.
The bodyweight row targets the upper back, biceps, and posterior deltoids.

I truly felt amazing after this quick workout.

Give it a go, and see what it can do for you.

Bodyweight training really is the best.

If you want to learn more about how to use bodyweight exercises like this to help get rid of your man boobs AND build a great body, check out my Bodyweight Chest Exercises For Losing Man Boobs here.

P.S. If you're over the age of 35 and you find it difficult to get a pump from your workouts, it could be because you have low testosterone (T).

One of the best ways to boost T is by supplementing with T's precursor, progesterone, which can safely raise T levels without the nasty side-effects you get by directly supplementing with T.

You can learn more about progesterone for men here:

Not every guy needs progesterone, but if you think you do, or you want to try a cream that  is safe with no nasty side-effects, the best cream I know of is one by Hewis & Selby. You can search for it online, or check it out here.

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