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The Eternal Beach-Body Plan: Workout 18

Train broad swaths of your upper body, legs, and abs in this hypertrophy-focused workout routine.

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Squats
MoMo Productions / Getty
Squats
MoMo Productions / Getty

This week of workouts is a crucial turning point in the Eternal Beach-Body Workout Plan. As in previous Phase II workouts, you’ll be taking a relatively well-rounded approach by working chest, back, arms, legs, and abs in roughly equal measure.

This total-body approach, which incorporates just as many “big rock” compound lifts as it does isolation exercises, will build the next layer of your fitness foundation.

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 18: Upper body, legs, and abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 12

Feet-Elevated Pushup

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

Bentover Reverse Flye

Equipment
Dumbbells
Sets
2
Reps
10
Rest
45 sec.
Exercise 3 of 12

Seated Cable Row

Equipment
Lat Pulldown Bar
Sets
2
Reps
8
Rest
45 sec.
Exercise 4 of 12

Single-Arm Row With Partial Lunge

Equipment
Barbell
Sets
2
Reps
10
Rest
45 sec.
Exercise 5 of 12

EZ-Bar Curl

Equipment
EZ-Bar
Sets
2
Reps
8
Rest
45 sec.
Exercise 6 of 12

Triceps Pushdown

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

Single-Leg Hip Extension

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

Back Squat

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

Front Squat

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

Dumbbell Split Squat

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

Swiss Ball Crunch

Equipment
Swiss Ball
Sets
2
Reps
25
Rest
45 sec.
Exercise 12 of 12

Medicine Ball Russian Twist

Equipment
Medicine Ball
Sets
2
Reps
12
Rest
45 sec.
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