Workout Routines

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.

by
Shirtless Man At The Beach With Surfboard
iStock
iStock
Duration 45
Exercises 6
Equipment Yes

Beach season is here, and after a long winter of overindulging in holiday food and skipping the gym, your biceps and triceps are probably looking a little bit flat.

That's where this workout comes in. It's built around supersets, which is one of the best workout methods to incorporate into your beach-body training. With this plan, you'll get the most out of your reps, get a major pump, and spark muscular development.

So bring this routine with you to the gym now. Pretty soon, when you peruse our list of summer's best new swimsuits for every body type, you'll be "the guy with the massively brawny arms."

Directions

Perform four rounds of each superset 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.

For more biceps and triceps work:

Check out one of our favorite 15-minute arm workouts, our 30 best arm exercises of all time, and our dumbbell biceps workout.

The beach body arms workout Grow your biceps and triceps

Exercise 1A.

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
4 sets
Max effort reps
0 sec. rest

Exercise 1B.

Dip You'll need: Dip Station How to
Dips thumbnail
4 sets
12 reps
90 sec. rest

Exercise 2A.

EZ-Bar Curl You'll need: EZ-Bar How to
EZ-Bar Curl thumbnail
4 sets
10 reps
0 sec. rest

Exercise 2B.

Decline EZ-Bar Lying Triceps Extension You'll need: EZ-Bar How to
Decline EZ-Bar Lying Triceps Extension thumbnail
4 sets
10 reps
90 sec. rest

Exercise 3A.

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
4 sets
10 reps
0 sec. rest

Exercise 3B.

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
4 sets
Max effort reps
90 sec. rest
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