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While most of the workouts in the Eternal Beach-Body Workout Plan are designed to hit several parts of your body, a few of the workouts do concentrate on more traditional bodybuilding splits. This workout, for example—the fifth in Phase I of the plan—concentrates on your back and biceps, with a few complementary arm exercises (like triceps pushdowns) and core exercises (like planks and Swiss ball crunches) to round out your muscular development.
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.
When doing mobility exercises like the supermans and the hip drill, make sure you use light weights, if you use weights at all. You’ll be training small stabilizing muscles, so you don’t need much weight to benefit.