Workout Routines

The Eternal Beach-Body Plan: Workout 13

Start off the next phase of this muscle-building program with this workout routine for your chest, shoulders, back, and arms.

by
Gymnastics Rings Chest Flye
RossHelen / Getty
RossHelen / Getty
Duration 60
Exercises 9
Equipment Yes

As you begin the second phase of the Eternal Beach-Body Workout Plan, your workouts will start to shift from foundational mobility and toward explosive strength and physical size.

Whereas the previous Phase I workouts were designed to burn fat and develop that baseline of physical ability, Phase II workouts incorporate fewer reps, longer rest times, and higher intensities. The shift will be gradual, though, which is why Workout 15 will still challenge you with 30-second rest periods and 10-rep sets. Consider this your preparation for the more difficult (and more complex) exercises of Phase II.

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.

The Eternal Beach-Body Workout Plan Workout 13: Chest, shoulders, back, and arms

Exercise 1.

TRX Flye You'll need: TRX How to
exercise image placeholder
2 sets
10 reps
30 sec. rest

Exercise 2.

Incline Dumbbell Flye You'll need: Dumbbells How to
Incline Dumbbell Flye  thumbnail
2 sets
10 reps
30 sec. rest

Exercise 3.

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
2 sets
10 reps
30 sec. rest

Exercise 4.

Front Raise You'll need: Resistance Band How to
Front Raise  thumbnail
2 sets
10 reps
30 sec. rest

Exercise 5.

Bentover Reverse Flye You'll need: Dumbbells How to
Bentover Reverse Flye thumbnail
2 sets
10 reps
30 sec. rest

Exercise 6.

Wide-Grip Pullup You'll need: Pullup Bar How to
Wide-Grip Pullup  thumbnail
2 sets
10 reps
30 sec. rest

Exercise 7.

Seated Incline Dumbbell Curl You'll need: Dumbbells How to
Seated Incline Dumbbell Curl thumbnail
2 sets
10 reps
30 sec. rest

Exercise 8.

Decline EZ-Bar Triceps Extension You'll need: EZ-Bar How to
Decline EZ-Bar Triceps Extension thumbnail
2 sets
10 reps
30 sec. rest

Exercise 9.

Dumbbell Kickback You'll need: Dumbbells How to
Underhand Kickback  thumbnail
2 sets
10 reps
30 sec. rest
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