Summer sun means lots of exposed skin, but before you lose those sleeves or bust out that bikini, make sure your muscles are pumped and ready to shine. You won't need to spend hours at the gym for this quick summer pump. You just need a couple of weights and several minutes before hitting the beach.

These circuits require minimal equipment—just a couple sets of dumbbells and a ball or bench. Start the chest circuit with low-weight high-rep dumbbell presses to get your blood pumping and prime your muscles. From there, move to push-ups, using a wide hand position to get those pecs burning. Try a decline version to give your shoulders extra attention.

Slow things down a little bit and isolate your angles with slow, focused dumbbell flyes. Lift your chest to make those muscles burn! Finish your circuit with triceps push-ups to get your arms pre-exhausted for the next circuit.

Chest Circuit
Repeat for 2-3 circuits with minimal rest between exercises. Rest 1-2 mins
1
Dumbbell Bench Press
1 set, 15 reps
2
Decline Push-Up
1 set, 10 reps
3
Dumbbell Flyes
1 set, 10 reps
4
Push-Ups - Close Triceps Position
1 set, 10 reps

Once you've fired up your chest, shift gears to pump up those guns. Using the dumbbells, start with regular curls using the same low-weight high-rep sets to push blood into your biceps. Next, perform curl to presses to pump your shoulders and tris.

Isolate your triceps by switching to dumbbell kick-backs, taking time to extend through the full range of motion on each rep. From there, immediately move back to shoulders with upright rows, keeping those delts on fire.

Once your shoulders cry "uncle," give them a break by switching back to biceps with alternating cross-body curls—a move that pumps the pecs and lights biceps on fire! If your arms aren’t bursting through your sleeves by the end, finish with a final dropset to get those muscles pumped.

Arm Circuit
Repeat for 2-3 circuits with minimal rest between exercises. Rest 1-2 mins
1
Dumbbell Bicep Curl
1 set, 15 reps
2
Biceps Curl To Shoulder Press
1 set, 10 reps (per side)
3
Tricep Dumbbell Kickback
1 set, 10 reps (per side)
4
Standing Dumbbell Upright Row
1 set, 10 reps
5
Cross Body Hammer Curl
1 set, 10 reps (per side)

About the Author

Heather Eastman, NSCA-CPT

Heather Eastman, NSCA-CPT

Summer sun means lots of exposed skin, but before you lose those...

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