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The Eternal Beach-Body Plan: Workout 2

Challenge your back and biceps muscles with this combination of stability work, joint mobilization, and single-arm training.

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Lat Pull Down
Rob Hammer / Getty
Lat Pull Down
Rob Hammer / Getty

Over the course of the Eternal Beach-Body Workout Program, you’ll find that even a few simple variations will make a huge difference for both your overall strength and your physique goals.

For example: This workout, the second in Phase I of the program, will challenge your back and biceps by introducing unilateral cable work. Resist the urge to stack on a ton of weight and yank through these—you’ll be far better served by using a relatively light weight and then carefully dialing in your form. Unilateral work—and stability work, as in the Swiss ball crunches—will not only eliminate strength imbalances, but also develop your smaller supporting muscles.

Big-time bodybuilding work will come later. For now, get your form right and trust the process.

Directions

Do each exercise as 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 isn’t a lot of time, and you’ll be well served by tracking your rest periods on your watch or your phone.

Routine

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The Eternal Beach Body Workout Plan

Workout 2: Back, biceps, and abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 11

Resistance Band Pull-apart Shoulders Drill

Equipment
Resistance Band
Sets
2
Reps
12
Rest
45 sec.
Exercise 2 of 11

Lat Pulldown

Equipment
Cable Machine
Sets
2
Reps
12
Rest
45 sec.
Exercise 3 of 11

Seated Cable Row

Equipment
Lat Pulldown Bar
Sets
2
Reps
12
Rest
45
Exercise 4 of 11

One-arm reverse-grip cable row

Equipment
Cable Machine
Sets
2
Reps
10
Rest
45 sec.
Exercise 5 of 11

Stiff-leg Deadlift

Equipment
Sets
2
Reps
10
Rest
45 sec.
Exercise 6 of 11

Lying cable curl

Equipment
Adjustable Cable Machine
Sets
2
Reps
10
Rest
45 sec.
Exercise 7 of 11

Seated Curl

Equipment
Dumbbells
Sets
2
Reps
10
Rest
45 sec.
Exercise 8 of 11

Side-Lying Clam

Equipment
No Equipment
Sets
2
Reps
10
Rest
45 sec.
Exercise 9 of 11

Rollout

Equipment
Swiss Ball
Sets
2
Reps
15
Rest
45 sec.
Exercise 10 of 11

Side Plank

Equipment
Medicine Ball
Sets
2
Reps
90 sec.
Rest
45 sec.
Exercise 11 of 11

Swiss Ball Crunch

Equipment
Swiss Ball
Sets
2
Reps
20
Rest
45 sec.
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