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The Eternal Beach-Body Plan: Workout 21

Turn up the heat on your legs, chest, arms, and abs with this well-rounded (but still legs-focused) workout routine.

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Deadlift
Brian Caissie / Getty
Deadlift
Brian Caissie / Getty

Another day of the Eternal Beach-Body Workout Plan, another total-body workout—this one focused on legs, chest, arms, and abs.

Your friend from Workout 19, the power clean, is back. And with deadlifts, squats, and lunges joining the power clean on today’s roster, you can be sure your glutes and hamstrings will be feeling the burn all day.

Also, a word from the rise: Unlike our feature photo model there, you don’t need to go especially heavy on those barbell deadlifts. You’re doing sets of eight, so you should pick a very manageable weight, and focus on your form above all.

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 21: Legs, chest, arms, and abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 11

Dumbbell Bench Press

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

Incline Dumbbell Bench Press

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

Power Clean

Equipment
Barbell
Sets
3
Reps
10, 8, 8
Rest
60 sec.
Exercise 4 of 11

Lat Pulldown

Equipment
Cable Machine
Sets
2
Reps
8
Rest
60 sec.
Exercise 5 of 11

Deadlift

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

Seated Incline Dumbbell Curl

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

Neutral-Grip Triceps Extension

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

Back Squat

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

Reverse Lunge

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

Plank

Equipment
No Equipment
Sets
2
Reps
120 sec.
Rest
60 sec.
Exercise 11 of 11

Side Plank

Equipment
Medicine Ball
Sets
2
Reps
120 sec.
Rest
60 sec.
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