Tank top season is almost here, and you know what that means—it’s time to unleash the arms. Whether you’re heading to the beach, backyard BBQ, or your favorite summer event, there’s nothing like filling out a tee or showing off those biceps and triceps in a tank.
If you’re serious about building arms that demand attention, you need more than just a few sets of curls. Coach Myers has crafted five insane arm workouts to blast your biceps, torch your triceps, and pack size onto your upper body just in time for summer.
These workouts aren’t for the faint-hearted. You’ll combine heavy curls, isolation movements, drop sets, and intense circuits. The result? Arms that stretch sleeves, turn heads, and scream strength.
1. Backyard BBQ Biceps
Workout Structure:
- Barbell Curls (Misdirection Method): 4 sets (8, 5, 5, 3 reps)
- Superset:
- Dumbbell Curls: 5×5 each arm
- Kneeling Concentration Curls: 5×8
- Giant Set:
- Hammer Curls: 3×3
- Incline Dumbbell Curls: 3×5
- Band or Cable Curls: 3×25
Key Focus:
This workout hits every angle of the biceps. The misdirection method adds tension, while the final burn-out set with cables or bands delivers the pump. You’ll walk away feeling ready to rock that fitted tee at any outdoor hangout.
2. Tank Top Triceps
Workout Structure:
- Pushups: 100 total reps (as warm-up)
- Triset (5 Rounds):
- Overhead Tricep Dumbbell Extension: 5 reps
- Iso-Kickbacks: 5 reps each arm
- Tricep Pressdowns: 12 reps
- Skull Crusher Gauntlet (2 Rounds):
- Drop set reps: 5 / 10 / 20 / 40
Key Focus:
You’ll hit every part of your triceps with heavy extensions, isolating kickbacks, and volume-crushing gauntlets. The skull crusher drop set is no joke—make sure to start heavy and fight through every rep.
3. The Beach Pump
Workout Structure:
- Superset (5 Rounds):
- Barbell Curls: 5 reps
- Chin-Ups: 10 reps
- Dumbbell Skull Crushers: 5 reps
- Diamond Pushups: 10 reps
- Superset (3 Rounds):
- Dumbbell Curls: 3 reps
- Inverted Underhand Rows: 10 reps
- Tricep Pressdowns: 8 reps
- Dips: 20 reps
Key Focus:
This workout stacks heavy isolation lifts with high-rep bodyweight moves. Chin-ups and diamond pushups fire up your arms and core, while dumbbell and cable work deliver size. The pump from this one is unreal.
4. The Yard Workout (Playground Mayhem)
Workout Structure:
- Pull-Ups (Overhand): 100 total reps
- Dips: 100 total reps
- Chin-Ups (Underhand): 100 total reps
- Diamond Pushups: 100 total reps
- Underhand Inverted Rows: 100 total reps
- Bodyweight Skull Crushers: 100 total reps
- Bench Dip Tri-Frys: 100 total reps
- Plank (Switching Variations): 6 minutes total
Key Focus:
This outdoor bodyweight workout is perfect for a sunny day. You’ll hammer every part of your upper body with high-rep calisthenics. Don’t underestimate the volume—100 reps of each move will leave you sore, strong, and sculpted.
5. Saturday Swole for the Pool
Workout Structure:
- Warm-Up Superset (3 Rounds):
- Chin-Ups: 10 reps
- Dips: 15 reps
- Curls & Pressdowns Drop Set Circuit (4 Rounds):
- Dumbbell Curls: 3 reps
- Drop 10lbs – 6 reps
- Drop 10lbs – 9 hammer curls
- Tricep Rope Pressdowns: 8 reps
- Bar Pressdowns: 15 reps
- Tricep Band Pushdowns: 25 reps
- Final Burnout Circuit (3 Rounds):
- Dumbbell 1/4 Curls: 30–60 seconds
- Kickbacks: 30–60 seconds
- Concentration Curls: 30–60 seconds
- Overhead Tricep Extension: 30–60 seconds
- Pummel Curls: 30–60 seconds
- Bodyweight Skull Crushers: 30–60 seconds
Key Focus:
Saturday swole is your weekend weapon. It’s fast, intense, and brutally effective. The drop set circuit crushes the arms with volume, and the burnout circuit guarantees one of the best pumps you’ve had all year.
How to Use These Workouts
Pick two of these arm-focused sessions each week. For best results:
- Space your arm workouts by 2–3 days
- Pair them with back or chest training if doing push/pull splits
- Fuel your body with enough protein and calories to support muscle growth
- Rest, hydrate, and recover to stay consistent across all six weeks
These workouts aren’t for show—they’re structured for real size and strength gains. If your arms have been lagging or need more definition, this is your answer.
Final Thoughts
Whether you’re hitting the gym, the beach, or your buddy’s BBQ, there’s no better time to bring the heat with chiseled arms. With these 5 killer workouts, your arms will be tank top ready in just a few weeks. The key is effort, consistency, and volume. Trust the process, rep every set with purpose, and those sleeves won’t stand a chance.
