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The Eternal Beach-Body Plan: Workout 17

Stimulate new muscle growth in your chest, back, arms, and legs with this total-body routine.

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Pushup
Marilyn Nieves / Getty
Pushup
Marilyn Nieves / Getty

For the most part, the Eternal Beach-Body Workout Plan is a total-body fitness commitment. With this much exercise variety, you’ll be training every single muscle group in your body at some point. And workouts like this—the fifth in Phase II, and the seventeenth overall—make up the core of that total-body work.

This workout starts with your upper body—specifically your chest, back, and shoulders—then spreads the weath around to your arms. Factor in a few practical hamstring moves (dumbbell deadlift and the split squat) and abs-builders (plank and side plank), and you’re looking at a serious total-body workout in an hour or less.

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 Phase I of the Eternal Beach-Body Workout Plan.

Routine

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The Eternal Beach-Body Workout Plan

Workout 17: Total-body muscle-builder

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 12

Crossover Pushup

Equipment
Medicine Ball
Sets
2
Reps
20
Rest
45 sec.
Exercise 2 of 12

Bentover cable lateral raise

Equipment
Adjustable Cable Machine
Sets
2
Reps
10
Rest
45 sec.
Exercise 3 of 12

Lat Pulldown

Equipment
Cable Machine
Sets
2
Reps
8
Rest
45 sec.
Exercise 4 of 12

Dumbbell Deadlift

Equipment
Dumbbells
Sets
2
Reps
8
Rest
45 sec.
Exercise 5 of 12

One-Arm Dumbbell Row

Equipment
Dumbbells
Sets
2
Reps
10
Rest
45 sec.
Exercise 6 of 12

Hammer Curl

Equipment
Dumbbells
Sets
2
Reps
10
Rest
45 sec.
Exercise 7 of 12

Biceps Curl (suspension trainer)

Equipment
Sets
2
Reps
10
Rest
45 sec.
Exercise 8 of 12

Lying Dumbbell Skull Crusher

Equipment
Dumbbells
Sets
2
Reps
10
Rest
45 sec.
Exercise 9 of 12

Single-Leg Hip Extension

Equipment
Bench
Sets
2
Reps
12
Rest
45 sec.
Exercise 10 of 12

Dumbbell Split Squat

Equipment
Dumbbells
Sets
2
Reps
10
Rest
45 sec.
Exercise 11 of 12

Plank

Equipment
No Equipment
Sets
2
Reps
90 sec.
Rest
45 sec.
Exercise 12 of 12

Side Plank

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