Over the past three weeks, we’ve talked about how to get ripped abs, powerful legs and a barrel chest for your beach debut later this year. Now, it’s time to add the final piece of the hard-body puzzle: awesome arms. (You know, like Arnold had 30 years ago.) We’ll do it with a workout that I like to call “Sleeveless.” That’s because after you complete it a few times—combined with a low-calorie, high-protein diet—you’ll never want to wear sleeves again. OK, let’s get after it.

Beach Season Workout, Week 4
Just like the first three workouts, this one consists of 10 exercises. You’ll do each for 30 seconds, with no rest between each. That’s the basis for Rapid Muscle Response, a technique that leads to massive muscle recruitment—and massive results. So go hard and don’t take breaks.

Exercise 1: Hulk Outs

To get started, stand in a semi-squat position and extend your arms out to your sides, palms facing the sky. Clench your fists and perform arm curls, squeezing your biceps as hard as you can. (Imagine you’re holding a pair of 50-pound dumbbells.) Keep your upper arms parallel to the ground and crank out as many curls as you can in 30 seconds. (Remember: squeeze hard!) This really primes your muscles for the rest of the workout.

Exercise 2: Rip Cords

Drop into a full-squat position. Extend your arms out to your sides, palms facing down. Flap your arms up and down like an eagle as fast as you can. Be sure to squeeze the muscles in your arms as you flap. Also, don’t bend your arms at all. This is going to destroy your rear delts and frontal delts. (In a good way.)

Exercises 3 and 4: Straight Punches

Get in a fighting stance with your left foot forward and both fists underneath your chin (like a boxer). Throw a straight punch with your right hand. Repeat as many times as you can in 30 seconds. (Be sure to bend your knees and rotate your hips when you punch.) Then, switch your feet and throw as many straight punches with your left hand as you can in 30 seconds. Throughout, squeeze your fists as tight as you can to work your forearms as well.

Note: the rest of the exercises all start in a push-up position like the one pictured below. Get used to it.

Exercise 5: Tap In and Outs
These are killers. Get in a push-up position, with your hands directly under your shoulders. As you rise up to do a push-up, quickly bring your hands toward each other until your thumbs are touching, then quickly bring them back to the original position. (So you’re bringing your hands in and out as you do push-ups, almost like clap push-ups.) Do as many as you can in 30 seconds.

Exercise 6: Kick In and Outs
These are double-killers. Do exactly what you were doing with the previous exercise. Only now, start with your feet spread shoulder-width apart, and as you bring your hands together so that your thumbs touch, also bring your feet together so that they touch. (So you’re bringing your hands and your feet together for a fraction of a second while you perform push-ups.) Repeat for 30 seconds.

Exercises 7 and 8: Fists of Fury
Stay in a push-up position and look forward. Lift your right hand and fire as many punches as you can in 30 seconds, with your fist staying level with your shoulders. Then switch and throw punches with your left hand for the next 30 seconds. This may be the longest minute of your life, but it’s going to shred your arms—and your abs.

Exercise 9: Boardwalks
This one’s a little easier. Start in a push-up position. Walk your hands back to your feet, then walk them back out to the original position. Repeat for 30 seconds.

Exercise 10: Push-Up Jumps
I used to do this one with 50 Cent all the time. It’s tough. Start in a push-up position, then drive your hands up to your shoulders (but don’t touch your shoulders) and bring them back down, keeping your palms facing down throughout the movement. Repeat as many times as you can in 30 seconds. This is a great final exercise because it’s going to crush your traps, your shoulders and your triceps. After all, the secret key to big guns? Remember to hit your triceps as hard as you do your biceps.

So that’s the Sleeveless workout, people. As with the other three, perform it once if you’re a fitness newbie, twice if you’re an intermediate (with a minute rest between each) and three times if you’re a young Arnold (with a minute rest between each). Do this workout four to seven times during the fourth week of our four-part Beach Body Plan, and you’ll not only feel great, you’ll get more looks on the beach than Kate Upton in a two-piece. OK, no body gets that many looks, but we’re pretty sure you’ll have the best summer of your life.

Want a beach body all year long? Check out Jay Cardiello’s new 
JCore program, where you can get fit and transform yourself in only four 20-minute sessions per week. Already JCore has helped hundreds of people lose as much as 30 pounds in 40 days. You could be next.