20-Minute Upper Body Pump Session

Overview

Sometimes you just want to walk into the gym, get a ridiculous pump, and leave. This 20-minute session does exactly that with four dumbbell supersets that hit chest, back, shoulders, and arms.

The Workout

Superset 1 (3 rounds, 45s rest)

• •Dumbbell Bench Press: 12 reps
• •Dumbbell Row: 12 reps per side

Superset 2 (3 rounds, 45s rest)

• •Dumbbell Shoulder Press: 10 reps
• •Dumbbell Reverse Flyes: 15 reps

Superset 3 (3 rounds, 30s rest)

• •Dumbbell Curl: 12 reps
• •Overhead Tricep Extension: 12 reps

Superset 4 (2 rounds, 30s rest)

• •Lateral Raise: 15 reps
• •Push-Ups: AMRAP

Notes

• •Use a moderate weight — you should be struggling on the last 2-3 reps of each set
• •Move between exercises with no rest, only rest between supersets
• •This works as a standalone session on busy days or as a finisher after leg day