Workout Routines

The Eternal Beach-Body Plan: Workout 9

Bulk up your arms and legs with this bodybuilding-style workout of curls, kickbacks, and squats.

by
Barbell Curl
davidf / Getty
davidf / Getty
Duration 60
Exercises 12
Equipment Yes

We know, we know: What good is a beach workout without some old-fashioned biceps and triceps training?

With this workout, the ninth in the first phase of our Eternal Beach-Body Workout Plan, consider your wish granted. In addition to the usual suspects—planks, rollouts, and a healthy shoulder warmup—this workout incorporates plenty of biceps and triceps exercises. Make sure to choose relatively light weights and to do high-quality reps.

As a bonus, you'll get two exercises to bulk up your legs: goblet squats (which also force your arms to carry some of the load) and dumbbell split squats (ditto). Your biceps will be smoked by the end of this workout.

Directions

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

Pay attention to the designated rest—30-45 seconds isn't a lot of time, and you'll be well served by tracking your rest periods on your watch or your phone.

The Eternal Beach-Body Workout Plan Workout 9: Biceps, triceps, and legs

Exercise 1.

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

Exercise 2.

Underhand-Grip Pulldown You'll need: Lat Pulldown Bar How to
exercise image placeholder
2 sets
12 reps
30 sec. rest

Exercise 3.

Barbell Curl You'll need: Barbell How to
Barbell Curl thumbnail
2 sets
10 reps
30 sec. rest

Exercise 4.

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

Exercise 5.

Lying Triceps Extension You'll need: Dumbbells How to
 Lying Dumbbell Triceps Extension thumbnail
2 sets
12 reps
30 sec. rest

Exercise 6.

Dumbbell Kickback You'll need: Dumbbells How to
Underhand Kickback  thumbnail
2 sets
12 reps
30 sec. rest

Exercise 7.

Side-Lying Clam You'll need: No Equipment How to
Side-Lying Clam  thumbnail
2 sets
15 reps
30 sec. rest

Exercise 8.

Rollout You'll need: Swiss Ball How to
Rollout  thumbnail
2 sets
15 reps
30 sec. rest

Exercise 9.

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
2 sets
15 reps
30 sec. rest

Exercise 10.

Dumbbell Split Squat You'll need: Dumbbells How to
Dumbbell Split Squat thumbnail
2 sets
15 reps
30 sec. rest

Exercise 11.

Side Plank You'll need: Medicine Ball How to
Side Plank thumbnail
2 sets
120 sec. reps
30 sec. rest

Exercise 12.

Swiss Ball Crunch You'll need: Swiss Ball How to
Swiss Ball Crunch thumbnail
2 sets
25 reps
30 sec. rest
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