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The Beach Body Arms Workout

Get an awesome pump—and be ready to show off your guns at the beach this summer—with this high-volume workout for biceps and triceps.

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  • 45 min.

  • 6

  • Yes

The Beach Body Arms Workout
DaniloAndjus / Getty
The Beach Body Arms Workout
DaniloAndjus / Getty

Going to the beach can be the source of anxiety for a lot of people. But if you’ve been sticking with your fitness goals, it could be the perfect place to show off the hard work you’ve been doing in the gym and in the kitchen.

If you still feel like there’s room for improvement before you hit the waves this summer (or on your next island vacation), we’ve got a great arm workout for you. It’s built around supersets, which is one of the best workout methods to incorporate into your strength training. With this plan, you’ll get the most out of your reps, get a major pump, and spark muscular development.

Directions

Perform four rounds of each superset (A and B) before moving on to the next superset (there are three supersets total). Rest 90 seconds between each round.

If you’re up for it, wear a weight belt or a weight vest while doing the dips to increase the difficulty level.

 

Routine

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The Beach Body Arms Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Chinup

Equipment
Pullup Bar
Sets
4
Reps
Max effort
Rest
0 sec.
Exercise 2 of 6

Dip

Equipment
Dip Station
Sets
4
Reps
12
Rest
90 sec.
Exercise 3 of 6

EZ-Bar Curl

Equipment
EZ-Bar
Sets
4
Reps
10
Rest
0 sec.
Exercise 4 of 6

Decline EZ-Bar Lying Triceps Extension

Equipment
EZ-Bar
Sets
4
Reps
10
Rest
90 sec.
Exercise 5 of 6

Hammer Curl

Equipment
Dumbbells
Sets
4
Reps
10
Rest
0 sec.
Exercise 6 of 6

Triceps Pushdown

Equipment
Elastic Band
Sets
4
Reps
Max effort
Rest
90 sec.
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