Here’s a routine for the guys (ladies will benefit too) to get your upper body looking sharp for the beach.

1. Lizards
2. rows
3. I’m asking
4. Chinese
5. shoulder lift

This routine will target your upper body using a combination of moves that target large muscle groups along with some basic isolation moves. You should perform this routine in circuit form completing one set of each exercise before going back to the beginning for set 2 and so on. Do this routine 3-4 times a week with a rest day between each workout.

The first exercise is the push-up, which is one of the best exercises for the entire upper body. Start by lying flat on the floor and get into a push-up position. Arms fully extended and below the shoulders with hands slightly wider than shoulder width apart. You should be on your toes and the rest of your body should be in a straight line from head to toe. Slowly lower yourself to the floor, keeping your body aligned at all times. Start with 3 sets of 12 and work your way up to 3 sets of 20.

Next are the dumbbell rows. This exercise will work your back, arms, and core quite intensely. First pick up a pair of dumbbells and assume a slightly wider than shoulder-width stance. Drop your hips back and lean forward until your upper body is almost parallel to the floor. Your back should be straight (not rounded) and your head and neck should be in line with your back, with your eyes looking down at the ground. Let the dumbbells hang straight down to the floor. Using a rowing motion, raise the dumbbells up along your sides until your upper arms are level with or slightly above your body. You want to focus on using your back muscles, so bring your shoulder blades together as you bring the weight toward you. Here again do 3 sets of 12.

The third exercise will be dips, which, like push-ups, work the upper body in general, particularly the triceps. You want to find a sturdy chair or bench to place your hands on when doing dips. Start by sitting on the chair or bench with your palms facing back and your fingers on the edge of the chair or bench. Support yourself with your arms as you lift your feet off the chair or bench. Using your legs for assistance and stability as needed, lower yourself toward the floor until your upper arms are almost parallel to the floor. Press back to full arm extension and repeat for 3 sets of 12.

Curls are the fourth exercise in this five-exercise circuit. Grab a pair of dumbbells and stand with your feet slightly wider than shoulder-width apart. Hold the dumbbells at your sides with your palms facing in to start. Begin curling the dumbbells up as you rotate your palms back until the dumbbells reach shoulder height. You should feel how your biceps and forearms work. Slowly lower and repeat for 12 reps and 3 sets.

The fifth and final exercise is the shoulder lift. Again, grab a pair of dumbbells and stand with your feet slightly wider than shoulder-width apart, palms facing in. Keeping your elbows slightly bent, lift the dumbbells out to your sides until you reach shoulder level. Avoid the tendency to cheat by throwing your body into it. Lower the dumbbells to your side and repeat for 12 reps and 3 sets.

That’s 5 exercises that will help you get your upper body in great shape for all your summer outdoor activities!