Workout Routines

The Eternal Beach-Body Plan: Workout 11

Put the heat on your biceps and triceps with this masochistic, arm-pumping workout.

by
Dips
milan2099 / Getty
milan2099 / Getty
Duration 60
Exercises 10
Equipment Yes

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.

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.

The Eternal Beach-Body Workout Plan Workout 11: Pump up your biceps and triceps

Exercise 1.

Close-Grip Pushup You'll need: Medicine Ball How to
Close-Grip Pushup  thumbnail
2 sets
15 reps
20 sec. rest

Exercise 2.

Shoulder Stretch You'll need: No Equipment How to
Shoulder Stretch  thumbnail
2 sets
15 reps
20 sec. rest

Exercise 3.

Neutral-Grip Pulldown You'll need: V-Handle Attachment How to
Neutral-Grip Pulldown thumbnail
2 sets
15 reps
20 rest

Exercise 4.

Stiff-leg Deadlift
exercise image placeholder
2 sets
15 reps
20 sec. rest

Exercise 5.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
2 sets
15 reps
20 sec. rest

Exercise 6.

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
2 sets
12 reps
20 sec. rest

Exercise 7.

Band Curl You'll need: Resistance Band How to
Band Curl thumbnail
2 sets
12 reps
20 sec. rest

Exercise 8.

Decline EZ-Bar Lying Triceps Extension You'll need: EZ-Bar How to
Decline EZ-Bar Lying Triceps Extension thumbnail
2 sets
12 reps
20 sec. rest

Exercise 9.

Lateral Plank Walk You'll need: No Equipment How to
Lateral Plank Walk  thumbnail
2 sets
90 sec. reps
20 sec. rest

Exercise 10.

Swiss Ball Plank Circle You'll need: Swiss Ball How to
Swiss Ball Plank Circle thumbnail
2 sets
90 sec. reps
20 sec. rest
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