Workout Routines

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.

by
Lat Pull Down
Rob Hammer / Getty
Rob Hammer / Getty
Duration 60
Exercises 11
Equipment Yes

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.

The Eternal Beach Body Workout Plan Workout 2: Back, biceps, and abs

Exercise 1.

Resistance Band Pull-apart Shoulders Drill You'll need: Resistance Band How to
exercise image placeholder
2 sets
12 reps
45 sec. rest

Exercise 2.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
2 sets
12 reps
45 sec. rest

Exercise 3.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
2 sets
12 reps
45 rest

Exercise 4.

One-arm reverse-grip cable row You'll need: Cable Machine How to
One-arm reverse-grip cable row thumbnail
2 sets
10 reps
45 sec. rest

Exercise 5.

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

Exercise 6.

Lying cable curl You'll need: Adjustable Cable Machine How to
exercise image placeholder
2 sets
10 reps
45 sec. rest

Exercise 7.

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

Exercise 8.

Side-Lying Clam You'll need: No Equipment How to
Side-Lying Clam  thumbnail
2 sets
10 reps
45 sec. rest

Exercise 9.

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

Exercise 10.

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

Exercise 11.

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