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The Eternal Beach-Body Plan: Workout 20

Start adding slabs of muscle to your shoulders with this barrage of upper-body exercises.

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Pushup
NKS_Imagery / Getty
Pushup
NKS_Imagery / Getty

Remember how, back in the beginning of the Eternal Beach-Body Workout Plan, you spent so much time working on shoulder mobility?

Now is when all that advance work pays off.

With this workout—the eighth of Phase II, and the twentieth overall—you’ll be doing a formidable combination of exercises that target all three heads of your deltoid muscles, ensuring even and aesthetically balanced shoulders growth. Several of the exercises will also hit your chest, back, arms, and abs, but the main focus here is building your shoulders both directly and indirectly.

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. This workout calls for 60-second rest periods, so you’ll be able to use slightly heavier weights than in previous workouts.

Routine

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The Eternal Beach-Body Workout Plan

Workout 20: Add slabs of shoulder muscle

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 11

Feet-Elevated Pushup

Equipment
Bench
Sets
2
Reps
20
Rest
60 sec.
Exercise 2 of 11

Seated dumbbell overhead press

Equipment
Dumbbells
Sets
2
Reps
8
Rest
60 sec.
Exercise 3 of 11

Bentover Lateral Raise

Equipment
Dumbbells
Sets
2
Reps
8
Rest
60 sec.
Exercise 4 of 11

Underhand-Grip Pulldown

Equipment
Lat Pulldown Bar
Sets
2
Reps
8
Rest
60 sec.
Exercise 5 of 11

Dumbbell Romanian Deadlift

Equipment
Dumbbells
Sets
2
Reps
8
Rest
60 sec.
Exercise 6 of 11

Landmine One-Arm Row

Equipment
Barbell
Sets
2
Reps
8
Rest
60 sec.
Exercise 7 of 11

Dumbbell Pullover

Equipment
Bench, Dumbbells
Sets
2
Reps
8
Rest
60 sec.
Exercise 8 of 11

Barbell Curl

Equipment
Barbell
Sets
2
Reps
8
Rest
60 sec.
Exercise 9 of 11

Decline EZ-Bar Triceps Extension

Equipment
EZ-Bar
Sets
2
Reps
12
Rest
60 sec.
Exercise 10 of 11

Swiss Ball Crunch

Equipment
Swiss Ball
Sets
2
Reps
30
Rest
60 sec.
Exercise 11 of 11

Bicycle Crunch

Equipment
No Equipment
Sets
2
Reps
15
Rest
60 sec.
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