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The Eternal Beach-Body Plan: Workout 15

Hit your upper body and your lower body with this high-rep, muscle-building routine.

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Man doing Cable Rear Delt Flye exercise
Christopher Bailey
Man doing Cable Rear Delt Flye exercise
Christopher Bailey

While many of the workouts so far in the Eternal Beach-Body Workout Plan have covered several muscle groups across your body—you should definitely feel a difference in your shoulders and hips at this point—most of those workouts have focused to some degree, whether chest-triceps/back-biceps or simply upper-body/lower-body.

However, this workout—the third in Phase II of the program, and the fifteenth overall—is a true total-body endeavor. It’s all here: chest, back, shoulders, arms, legs, abs. Every major muscle group will be feeling the burn today. Keep at it, and in a few weeks, every muscle group will be a show muscle, too.

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.

Routine

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The Eternal Beach-Body Workout Plan

Workout 15: Total-body muscle pump

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 11

Incline cable flye

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

Bentover cable lateral raise

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

Lat Pulldown

Equipment
Cable Machine
Sets
2
Reps
10
Rest
30 sec.
Exercise 4 of 11

Seated Incline Dumbbell Curl

Equipment
Dumbbells
Sets
2
Reps
10
Rest
30 sec.
Exercise 5 of 11

Triceps Pushdown

Equipment
Elastic Band
Sets
2
Reps
10
Rest
30 sec.
Exercise 6 of 11

Single-Leg Hip Extension

Equipment
Bench
Sets
2
Reps
10
Rest
30 sec.
Exercise 7 of 11

Squat

Equipment
Squat Rack
Sets
2
Reps
10
Rest
30 sec.
Exercise 8 of 11

Dumbbell Split Squat

Equipment
Dumbbells
Sets
2
Reps
10
Rest
30 sec.
Exercise 9 of 11

Dumbbell Lunge

Equipment
Dumbbells
Sets
2
Reps
10
Rest
30 sec.
Exercise 10 of 11

Plank

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

Swiss Ball Rollout

Equipment
Swiss Ball
Sets
2
Reps
10
Rest
30 sec.
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