Workout Routines

The Eternal Beach-Body Plan: Workout 16

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

by
Barbell Shoulder Press
svetikd / Getty
svetikd / Getty
Duration 60
Exercises 12
Equipment Yes

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.

The Eternal Beach-Body Workout Plan Workout 16: Chest and triceps

Exercise 1.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
2 sets
8 reps
45 sec. rest

Exercise 2.

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

Exercise 3.

Barbell Overhead Press You'll need: Barbell How to
Barbell Overhead Press thumbnail
2 sets
10 reps
45 sec. rest

Exercise 4.

Lateral Raise You'll need: Dumbbells How to
Lateral Raise thumbnail
2 sets
10 reps
45 sec. rest

Exercise 5.

Dumbbell Deadlift You'll need: Dumbbells How to
Man doing dumbbell front squat thumbnail
2 sets
8 reps
45 sec. rest

Exercise 6.

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

Exercise 7.

Lying Triceps Extension You'll need: Dumbbells How to
 Lying Dumbbell Triceps Extension thumbnail
2 sets
10 reps
45 sec. rest

Exercise 8.

Cable Triceps Kickback You'll need: Adjustable Cable Machine How to
Cable Triceps Kickback thumbnail
2 sets
10 reps
45 sec. rest

Exercise 9.

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

Exercise 10.

Reverse Lunge You'll need: Dumbbells How to
Reverse Lunge thumbnail
2 sets
10 reps
45 sec. rest

Exercise 11.

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

Exercise 12.

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