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The Eternal Beach-Body Plan: Workout 14

Hone your back and biceps with the second workout in Phase II of our workout program.

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The better abs workout routine
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The better abs workout routine
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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.

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.

Mike Simone Pearl Street Gym Long Branch, New Jersey

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Routine

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The Eternal Beach-Body Workout Plan

Workout 14: Back, biceps, and legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 12

Pushup

Equipment
Sets
2
Reps
20
Rest
30 sec.
How to
Exercise 2 of 12

Bentover Reverse Flye

Equipment
Dumbbells
Sets
2
Reps
10
Rest
30 sec.
Exercise 3 of 12

Seated Cable Row

Equipment
Lat Pulldown Bar
Sets
2
Reps
10
Rest
30 sec.
Exercise 4 of 12

Stiff-leg Deadlift

Equipment
Sets
2
Reps
10
Rest
30 sec.
Exercise 5 of 12

One-Arm Neutral-Grip Row

Equipment
Dumbbells
Sets
2
Reps
10
Rest
30 sec.
Exercise 6 of 12

Hammer Curl

Equipment
Dumbbells
Sets
2
Reps
10
Rest
30 sec.
Exercise 7 of 12

Behind-The-Back Cable Curl

Equipment
Cable Machine
Sets
2
Reps
10
Rest
30 sec.
Exercise 8 of 12

Lying Dumbbell Skull Crusher

Equipment
Dumbbells
Sets
2
Reps
10
Rest
30 sec.
Exercise 9 of 12

Single-Leg Hip Extension

Equipment
Bench
Sets
2
Reps
10
Rest
30 sec.
Exercise 10 of 12

Wall Squat

Equipment
Swiss Ball
Sets
2
Reps
120 sec.
Rest
30 sec.
Exercise 11 of 12

Side Plank

Equipment
Medicine Ball
Sets
2
Reps
90 sec.
Rest
30 sec.
Exercise 12 of 12

Swiss Ball Crunch

Equipment
Swiss Ball
Sets
2
Reps
25
Rest
30 sec.
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