Get Bigger Pecs and Biceps

With the ‘Beach Muscles’ Circuit

Ready for bigger pecs and biceps aka the “beach muscles”? Whether or not you will admit it, we all want these muscles. Especially when it comes to the beach season.

Set this circuit up, and be on your way to bigger arms and a huge chest!

How You Do It

• The theme for this workout is bicepschest
• Hit each exercise with little to no rest between moves
• Complete 4-5 rounds

The Moves

The 28-Method Arm Curls
7 regular curls, 7 halfway up curls, 7 halfway down curls, 7 SLOW curls

Push-up to Shoulder Tap
All the way down, all the way up on the push-up, then at the top position of the push-up, tap each shoulder— being sure not to sway your hips. Squeeze your butt and lock in your core as you move your arms.

Band Blowouts
Get a medium-heavy resistance band, stand on the band with one (or two) feet and get as many bicep curls as you possibly can.

Push-up Bear Crawl Stalls
Start in a bear crawl position, explode out into a push-up and come right back to the bear crawl position. The forceful push-up will work your upper body power, and the stall will increase your shoulder and upper body stability.

Ben Boudro, MS, CSCS

Strength and Conditioning Specialist Ben Boudro is the owner of Xceleration Sports in Auburn Hills, MI, an 8500 sq. ft facility that offers sports-specific training for youth, high school, collegiate and professional athletes. . Prior to owning his own facility, Ben spent 2.5 years as a collegiate strength and conditioning coach at Michigan State University. A five-year member and team captain of the MSU Wrestling Team, Ben holds a Bachelor’s Degree in Kinesiology specializing in Health Promotion, a Master’s Degree in Exercise Science and holds Strength & Conditioning certifications with the NSCA and CSSCa.


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