Workout Routines

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
iStock
iStock
Duration 60
Exercises 12
Equipment Yes

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.

The Eternal Beach-Body Workout Plan Workout 14: Back, biceps, and legs

Exercise 1.

Pushup How to
Pushup  thumbnail
2 sets
20 reps
30 sec. rest

Exercise 2.

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

Exercise 3.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
2 sets
10 reps
30 sec. rest

Exercise 4.

Stiff-leg Deadlift
exercise image placeholder
2 sets
10 reps
30 sec. rest

Exercise 5.

One-Arm Neutral-Grip Row You'll need: Dumbbells How to
One-Arm Neutral-Grip Row  thumbnail
2 sets
10 reps
30 sec. rest

Exercise 6.

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

Exercise 7.

Behind-The-Back Cable Curl You'll need: Cable Machine How to
Behind the Back Cable Curl thumbnail
2 sets
10 reps
30 sec. rest

Exercise 8.

Lying Dumbbell Skull Crusher You'll need: Dumbbells How to
Lying Dumbbell Skull Crusher  thumbnail
2 sets
10 reps
30 sec. rest

Exercise 9.

Single-Leg Hip Extension You'll need: Bench How to
Single-Leg Hip Extension thumbnail
2 sets
10 reps
30 sec. rest

Exercise 10.

Wall Squat You'll need: Swiss Ball How to
Wall Squat  thumbnail
2 sets
120 sec. reps
30 sec. rest

Exercise 11.

Side Plank You'll need: Medicine Ball How to
Side Plank thumbnail
2 sets
90 sec. reps
30 sec. rest

Exercise 12.

Swiss Ball Crunch You'll need: Swiss Ball How to
Swiss Ball Crunch thumbnail
2 sets
25 reps
30 sec. rest
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