With warmer weather rolling in, it’s time to ditch the sleeves and show off the hard work you’ve put in. And if you haven’t started yet, don’t worry it’s not too late to build eye-catching arms. Coach Myers delivers five powerhouse arm workouts designed to pump up your biceps and triceps just in time for tank top season. Whether you’re training at home, in the gym, or even outside at a park, these workouts will get your arms growing and glowing.
Let’s dive into how each workout works and what makes them unique.
Why Focus on Arms During Tank Top Season?
When summer rolls around, most people talk about abs, but real lifters know that impressive arms are just as important. The biceps and triceps are on full display in a sleeveless shirt, and they often make the first impression. A well-developed upper arm isn’t just about size it’s about shape, definition, and balance.
And here’s the kicker: your triceps make up about two-thirds of your upper arm mass. If you’re skipping them, you’re missing out on most of the potential growth.
No.1 Backyard BBQ Biceps
This workout is built for bicep volume and intensity. It starts with the Misdirection Method on barbell curls, where each rep includes a 1/4 pause, 1/2 pause, and full rep to ignite the muscle fibers with controlled movement. This keeps the biceps under tension longer, leading to greater growth.
It then moves into a superset of dumbbell curls and kneeling concentration curls, followed by a brutal triset: hammer curls, incline curls, and high-rep band or cable curls. This routine hits every angle of the biceps, delivering a massive pump and long-term gains.
No.2 Tank Top Triceps
If you’re only training biceps, you’re missing the bigger picture. This workout brings serious heat to the triceps, starting with 100 pushups to warm up the elbows and shoulders.
Then it gets real. The first circuit pairs heavy dumbbell overhead extensions, iso-kickbacks, and strict tricep pressdowns. This combo hits the long head, lateral head, and the often-neglected medial head.
But the real finisher? The Skull Crusher Gauntlet. With descending sets of 5, 10, 20, and 40 reps using lighter and lighter weights, your triceps will feel torched. It’s high-volume overload at its best.
No.3 The Beach Pump
This workout is about mixing free weights and bodyweight movements for a full-arm blitz. Start with supersets of barbell curls and chin-ups, and dumbbell skull crushers with diamond pushups. These back-to-back moves push your muscles into overdrive by combining high tension with volume.
Round two continues the assault with dumbbell curls, inverted rows, tricep pressdowns, and dips. The strategy here is to create fatigue through isolation, then finish with bodyweight exercises that force your arms to perform while already exhausted.
The result? A beach-worthy pump that lasts for hours.
No.4 The Yard Workout
Absolutely. This bodyweight-only routine is perfect for the park, backyard, or playground. It starts with a massive 100-rep superset of pull-ups and dips, then moves into 100 reps of chin-ups and diamond pushups, followed by inverted rows, skull crushers, and dip “tri-frys.”
Each move focuses on form and control, not just reps. The final challenge is a 6-minute plank, which keeps your core engaged while your arms recover. It’s a deceptively difficult finish to a powerful bodyweight session that proves you don’t need equipment to grow your arms.
No. 5 Saturday Swole Workout
Designed to deliver one of the biggest arm pumps of your week, this session combines heavy dumbbell work, volume-based cable exercises, and a giant finish with time-based circuits.
Start with chin-ups and dips, then move into a dumbbell drop set: 3 reps, 6 reps, and 9 hammer curls all with descending weight. Then head to the cable machine for rope and bar pressdowns, finishing with high-rep pushdowns or tri-flys.
The final round includes six exercises performed in timed intervals, starting at 60 seconds, then 45, then 30. These include curls, kickbacks, concentration curls, and skull crushers. It’s a full-on burnout that leaves your arms pumped, sore, and ready for the pool.
How Should You Schedule These Workouts?
To get the most out of these routines, pick two workouts per week. You can mix biceps and triceps or isolate one group each session. Make sure you allow at least 48 hours between intense arm days for recovery.
Here’s a sample weekly split:
- Monday – Chest + Tank Top Triceps
- Wednesday – Back + Backyard BBQ Biceps
- Saturday – Saturday Swole (Full Arm Focus)
You can rotate in the Beach Pump or Yard Workout depending on whether you’re at the gym or outdoors.
Final Thought:
Tank top season isn’t just about dropping body fat it’s about building impressive arms that turn heads. These five workouts from Coach Myers offer a perfect mix of intensity, creativity, and muscle-targeted strategy.
Whether you’re curling in your buddy’s backyard or dipping at the park, stay consistent, push your limits, and keep your form tight. Summer is coming fast so train smart, train hard, and let those arms do the talking.
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