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As you’ve probably noticed, the second phase of the Eternal Beach-Body Workout Plan steps up your intensity and dials back on the volume—but there’s easily enough lifting to hit all your major muscle groups.
Whereas workout 13 primarily targeted your chest and triceps (aka your “push” muscles) with a little bit of back and biceps work (aka your “pull” muscles), this workout flips the script: In workout 14, you’ll focus on your pull muscles with a side helping of push work.
In the meantime, you’ll incorporate some accessory exercises to train your hip and hamstring muscles, which will keep you limber ahead of more leg-focused workouts.
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.