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The Eternal Beach-Body Plan: Workout 13

Start off the next phase of this muscle-building program with this workout routine for your chest, shoulders, back, and arms.

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Gymnastics Rings Chest Flye
RossHelen / Getty
Gymnastics Rings Chest Flye
RossHelen / Getty

As you begin the second phase of the Eternal Beach-Body Workout Plan, your workouts will start to shift from foundational mobility and toward explosive strength and physical size.

Whereas the previous Phase I workouts were designed to burn fat and develop that baseline of physical ability, Phase II workouts incorporate fewer reps, longer rest times, and higher intensities. The shift will be gradual, though, which is why Workout 15 will still challenge you with 30-second rest periods and 10-rep sets. Consider this your preparation for the more difficult (and more complex) exercises of Phase II.

Directions

Do each exercise in straight sets; complete all sets of each exercise before moving on to the next.

Make sure you pay attention to the designated rest—30 seconds will go by fast, and you’ll be well served by tracking your rest periods on your watch or on a clock.

Because the rest periods are so short and the volume is so high, don’t be afraid to choose relatively light weights.

Routine

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The Eternal Beach-Body Workout Plan

Workout 13: Chest, shoulders, back, and arms

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 9

TRX Flye

Equipment
TRX
Sets
2
Reps
10
Rest
30 sec.
Exercise 2 of 9

Incline Dumbbell Flye

Equipment
Dumbbells
Sets
2
Reps
10
Rest
30 sec.
Exercise 3 of 9

Incline Dumbbell Press

Equipment
Dumbbells
Sets
2
Reps
10
Rest
30 sec.
Exercise 4 of 9

Front Raise

Equipment
Resistance Band
Sets
2
Reps
10
Rest
30 sec.
Exercise 5 of 9

Bentover Reverse Flye

Equipment
Dumbbells
Sets
2
Reps
10
Rest
30 sec.
Exercise 6 of 9

Wide-Grip Pullup

Equipment
Pullup Bar
Sets
2
Reps
10
Rest
30 sec.
Exercise 7 of 9

Seated Incline Dumbbell Curl

Equipment
Dumbbells
Sets
2
Reps
10
Rest
30 sec.
Exercise 8 of 9

Decline EZ-Bar Triceps Extension

Equipment
EZ-Bar
Sets
2
Reps
10
Rest
30 sec.
Exercise 9 of 9

Dumbbell Kickback

Equipment
Dumbbells
Sets
2
Reps
10
Rest
30 sec.
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