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The Eternal Beach-Body Plan: Workout 22

Spark your physical transformation with this mauler of an upper-body routine.

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Bicep Curls
Westend61 / Getty
Bicep Curls
Westend61 / Getty

It’s a new week of the Eternal Beach-Body Workout Plan, and that means you can look forward to a slightly different workout protocol. The math is simple: You’re getting stronger + now you get slightly longer rest periods = you get to lift more weight.

As we close out Phase II of the plan, you’ll be tackling many of the same exercises that you’ve been doing before, which means your muscles should have plenty of experience handling these particular motions. But as we’ve noted at the start of last week, by increasing the rest periods and the weight, you’ll ensure that your size and strength go up as well.

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 75-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 22: The upper-body muscle mauler

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 12

Chest Cable Flye

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

Incline cable flye

Equipment
Adjustable Cable Machine
Sets
2
Reps
8
Rest
75 sec.
Exercise 3 of 12

Power Clean

Equipment
Barbell
Sets
3
Reps
10, 8, 8,
Rest
75 sec.
Exercise 4 of 12

Bentover Lateral Raise

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

Neutral-Grip Chinup

Equipment
V-Handle Attachment
Sets
2
Reps
8
Rest
75 sec.
Exercise 6 of 12

Dumbbell Deadlift

Equipment
Dumbbells
Sets
2
Reps
8
Rest
75 sec.
Exercise 7 of 12

Hammer Curl

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

Triceps Pushdown

Equipment
Elastic Band
Sets
2
Reps
8
Rest
75 sec.
Exercise 9 of 12

Back Squat

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

Bulgarian Split Squat

Equipment
Dumbbells
Sets
2
Reps
8
Rest
75 sec.
Exercise 11 of 12

Plank

Equipment
No Equipment
Sets
2
Reps
120 sec.
Rest
75 sec.
Exercise 12 of 12

Side Plank

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