Upper Body Pump Workout

Jason Fox’s Upper-Body Pump and Sweat Session Ensures Stronger Lungs and Bigger Guns

Use Foxy’s brutal ‘block’ system to hit your chest and back, build your fitness and blow up your biceps

jason fox

As a former special forces operator, turned television star, as well as an author, adventurer and newly-minted Men’s Health cover star, Jason ‘Foxy’ Fox knows what it really means to be ‘functionally fit’. Over the years he’s dialled in his training, so that even without a plan he can walk into the gym and know exactly what buttons to press to build a mission-ready body.

But his physique doesn’t just play the part, it looks the part too, and that’s largely thanks to Foxy’s block system, where he uses 10-15 minute blocks of different styles of training, across each workout, to ensure he’s ticking all the boxes.

This workout, lifted straight from Foxy’s 30 day ‘Bigger Guns, Bigger Lungs’ plan, which can be found (alongside dozens of other plans) in the interactive training platform section of the Men’s Health app, will give you a taste of Foxy’s brutal regime.

In block one, you’ll hit your chest and back, hard, building serious muscle using a high-volume bodybuilding approach. Block two will boost your speed and stamina, using a combination of sprint efforts, bodyweight work and modified strongman. Block three, well, if you take a look at the size of the arms that push Foxy’s sleeves to the absolute limit on a daily basis, you’ll be clued into exactly what the bicep/tricep superset does.

Block One: Body Building

Perform 10 rounds of 10 reps. Keep the rest to minimum between movements before resting 60-90s between rounds to ensure good form.

barbell bench press

A1. 10 x 10 Bench Press

Lay flat on a bench, with your knees bent and pushing your feet into the floor. Take the weight out of the rack, locking out your elbows (A). Lower the bar slowly until the bar touches your chest (B). Keep your elbows at 45-degree angle and pause here before explosively pressing back up.

pendlay row

A2. 10 x 10 Pendlay Row

With feet slightly wider than shoulder width, step underneath a barbell and hinge at the hips to grip the bar (A). Keeping your torso parallel to the ground, row the bar towards your hips (B). Squeeze your shoulder blades together and lower under control to the start before repeating. Control the bar and avoid moving your torso but keep the pulls explosive.

Block Two: Lung Busting

Perform as many rounds as possible in 10 minutes, resting only as necessary to keep your form sharp, but pushing the pace hard to get a sweat on.

10 minute AMRAP of

ski erg

1.10-cal Ski-erg

With your feet shoulder-width apart, reach up and grip the handles with an overhand grip (A). Drive the handles downward by engaging your core abdominal muscles and bending your knees. Maintain a slight bend in your arms to keep the handles fairly close to your face as you use your bodyweight to help pull the handles down towards your pockets. Finish the drive with a slight extension of the arms (B), before reversing the movement back up to the top and repeating.

arm, leg, human leg, human body, wrist, elbow, shoulder, hand, joint, knee,

2. 15 x Press-up

Drop into a plank position, with your core tight and hands stacked below your shoulders (A). Bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.

joint, arm, leg, shoulder, human body, vehicle,

3. 20m Sled Drag

Attach straps or a rope to your sled and grip with both hands (A). Explosively march backward with small but powerful steps (B). Focus on the tension in your hamstrings as you stride backwards. It’s going to start burning, but push (or pull) through.

Block Three: Sleeve Stretching

Perform 20 reps of each movement in quick succession, followed by 15 of each, then 10 of each, and finally 5. If your biceps and triceps aren’t screaming midway through, you’re doing it wrong.

dumbbell curls

1. Dumbbell Curls x 20, 15, 10, 5

Grab your dumbbells and stand tall holding them at your sides (A). With minimal momentum, curl both dumbbells, turning your palms inwards, until your pinky fingers are near your shoulders (B). Squeeze here and lower under control.

a person lifting another man

2. Lying Tricep Extensions x 20, 15, 10, 5

Lay flat on a bench or the floor with your dumbbells locked out above your chest (A). Bend at the elbows, slowly lowering the bells towards your forehead, while keeping your upper arms locked in place. Stop just short of the bells touching the floor (B) before pressing back up explosively. Repeat.

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