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The Eternal Beach-Body Plan: Workout 11

Put the heat on your biceps and triceps with this masochistic, arm-pumping workout.
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Dips
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With a combination of both compound and isolation exercises, this installment of the Eternal Beach-Body Workout Plan is exactly what you need to upgrade your guns to a higher caliber.

In this routine—the penultimate workout in Eternal Beach-Body Phase I—you’ll tackle large, multiple-joint movements (like pushups and rows) alongside muscle-specific exercises (like curls and dips). The approach is the same: They’ll emphasize your biceps and triceps in equal measure, helping you develop much bigger arms without unnecessarily stressing your elbow joints.

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Directions

Do each exercise in straight sets; complete all sets of each exercise before moving on to the next.

Make sure you pay attention to the designated rest—20 seconds will go by fast, and you’ll be well served by tracking your rest periods on your watch or on a clock.

Because the rest periods are so short and the volume is so high, don’t be afraid to choose relatively light weights.

Routine

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The Eternal Beach-Body Workout Plan

Workout 11: Pump up your biceps and triceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 10

Close-Grip Pushup

Equipment
Medicine Ball
Sets
2
Reps
15
Rest
20 sec.
How to
Exercise 2 of 10

Shoulder Stretch

Equipment
No Equipment
Sets
2
Reps
15
Rest
20 sec.
How to
Exercise 3 of 10

Neutral-Grip Pulldown

Equipment
V-Handle Attachment
Sets
2
Reps
15
Rest
20
How to
Exercise 4 of 10

Stiff-leg Deadlift

Equipment
Sets
2
Reps
15
Rest
20 sec.
How to
Exercise 5 of 10

Seated Cable Row

Equipment
Lat Pulldown Bar
Sets
2
Reps
15
Rest
20 sec.
How to
Exercise 6 of 10

Hammer Curl

Equipment
Dumbbells
Sets
2
Reps
12
Rest
20 sec.
How to
Exercise 7 of 10

Band Curl

Equipment
Resistance Band
Sets
2
Reps
12
Rest
20 sec.
How to
Exercise 8 of 10

Decline EZ-Bar Lying Triceps Extension

Equipment
EZ-Bar
Sets
2
Reps
12
Rest
20 sec.
How to
Exercise 9 of 10

Lateral Plank Walk

Equipment
No Equipment
Sets
2
Reps
90 sec.
Rest
20 sec.
How to
Exercise 10 of 10

Swiss Ball Plank Circle

Equipment
Swiss Ball
Sets
2
Reps
90 sec.
Rest
20 sec.
How to
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