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The Eternal Beach-Body Plan: Workout 10

Forge new muscle gains in your chest, shoulders, and back with this rapid-fire workout routine.

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Chest Fly's
JGI/Tom Grill / Getty
Chest Fly's
JGI/Tom Grill / Getty

Now that you’re a few weeks into the Eternal Beach-Body Workout Plan, you’ve likely started achieve more mobility in your hips and shoulders. All those shoulder mobility drills may not feel like much, but they’ll go a long way toward keeping your shoulder joints healthy and nimble as you continue to lift weights.

With this workout, the tenth in Eternal Beach Body Phase I, you’ll put that mobility and durability to the test. With a barrage of difficult exercises designed to isolate muscles in your chest, back, triceps, biceps, and deltoids—plus some planks and jump squats to keep things interesting—this workout will be your best upper-body test yet.

Trainer Tim McComsey demonstrates the Men's Fitness Spring Trim-Up workout plan.

The Spring Trim-up workout program

Lose weight with this get-shredded routine.

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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—20 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.

Routine

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The Eternal Beach-Body Workout Plan

Workout 10: Chest, shoulders, back, and arms

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 11

Chest Cable Flye

Equipment
Cable Machine
Sets
2
Reps
10
Rest
20 sec.
Exercise 2 of 11

Incline cable flye

Equipment
Adjustable Cable Machine
Sets
2
Reps
10
Rest
20 sec.
Exercise 3 of 11

Vertical Foam Roll Shoulders Drill

Equipment
Foam Roller
Sets
2
Reps
15
Rest
20 sec.
Exercise 4 of 11

Incline Dumbbell Press

Equipment
Dumbbells
Sets
2
Reps
15
Rest
20 sec.
Exercise 5 of 11

Lateral Raise

Equipment
Dumbbells
Sets
2
Reps
12
Rest
20 sec.
Exercise 6 of 11

Lat Pulldown

Equipment
Cable Machine
Sets
2
Reps
15
Rest
20 sec.
Exercise 7 of 11

Seated Curl

Equipment
Dumbbells
Sets
2
Reps
12
Rest
20 sec.
Exercise 8 of 11

Lying Triceps Extension

Equipment
Dumbbells
Sets
2
Reps
12
Rest
20 sec.
Exercise 9 of 11

Jump Squat

Equipment
No Equipment
Sets
2
Reps
15
Rest
20 sec.
Exercise 10 of 11

Plank

Equipment
No Equipment
Sets
2
Reps
90 sec.
Rest
20 sec.
Exercise 11 of 11

Side Plank

Equipment
Medicine Ball
Sets
2
Reps
90 sec.
Rest
20 sec.
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