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The Eternal Beach-Body Plan: Workout 16

Stack some size on your chest and triceps with this classic workout.

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Barbell Shoulder Press
svetikd / Getty
Barbell Shoulder Press
svetikd / Getty

If you’ve been following the Eternal Beach-Body Workout Plan, you’ve probably noticed that most of the workouts so far have featured high reps and short rest periods—classic high-volume work designed to elicit muscle hypertrophy.

But as you get further into Eternal Beach-Body Phase II, you’ll start to see those reps go down and those rest periods go up. That’s a formula for higher intensity—which means you should also be dialing in slightly higher weights for each exercise. Why the switch? By dialing in higher intensity, you’ll stimulate greater strength gains in your muscles, as well as increasing your muscle endurance.

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—45 seconds will go by fast, and you’ll be well served by tracking your rest periods on your watch or on a clock.

You should be able to use slightly heavier weights than those you had used for previous higher-volume workouts in the Eternal Beach-Body Workout Plan.

Routine

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The Eternal Beach-Body Workout Plan

Workout 16: Chest and triceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 12

Dumbbell Bench Press

Equipment
Dumbbells
Sets
2
Reps
8
Rest
45 sec.
Exercise 2 of 12

Incline Dumbbell Press

Equipment
Dumbbells
Sets
2
Reps
8
Rest
45 sec.
Exercise 3 of 12

Barbell Overhead Press

Equipment
Barbell
Sets
2
Reps
10
Rest
45 sec.
Exercise 4 of 12

Lateral Raise

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

Dumbbell Deadlift

Equipment
Dumbbells
Sets
2
Reps
8
Rest
45 sec.
Exercise 6 of 12

Seated Incline Dumbbell Curl

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

Lying Triceps Extension

Equipment
Dumbbells
Sets
2
Reps
10
Rest
45 sec.
Exercise 8 of 12

Cable Triceps Kickback

Equipment
Adjustable Cable Machine
Sets
2
Reps
10
Rest
45 sec.
Exercise 9 of 12

Single-Leg Hip Extension

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

Reverse Lunge

Equipment
Dumbbells
Sets
2
Reps
10
Rest
45 sec.
Exercise 11 of 12

Side Plank

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

Swiss Ball Crunch

Equipment
Swiss Ball
Sets
2
Reps
25
Rest
45 sec.
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