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."


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.