Workout Routines

The Eternal Beach-Body Plan: Workout 10

Forge new muscle gains in your chest, shoulders, and back with this rapid-fire workout routine.

by
Chest Fly's
JGI/Tom Grill / Getty
JGI/Tom Grill / Getty
Duration 60
Exercises 11
Equipment Yes

Now that you're a few weeks into the Eternal Beach-Body Workout Plan, you've likely started achieve more mobility in your hips and shoulders. All those shoulder mobility drills may not feel like much, but they'll go a long way toward keeping your shoulder joints healthy and nimble as you continue to lift weights.

With this workout, the tenth in Eternal Beach Body Phase I, you'll put that mobility and durability to the test. With a barrage of difficult exercises designed to isolate muscles in your chest, back, triceps, biceps, and deltoids—plus some planks and jump squats to keep things interesting—this workout will be your best upper-body test yet.

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—20 seconds will go by fast, and you'll be well served by tracking your rest periods on your watch or on a clock.

Because the rest periods are so short and the volume is so high, don't be afraid to choose relatively light weights.

The Eternal Beach-Body Workout Plan Workout 10: Chest, shoulders, back, and arms

Exercise 1.

Chest Cable Flye You'll need: Cable Machine How to
Chest Cable Flye thumbnail
2 sets
10 reps
20 sec. rest

Exercise 2.

Incline cable flye You'll need: Adjustable Cable Machine How to
Incline cable flye thumbnail
2 sets
10 reps
20 sec. rest

Exercise 3.

Vertical Foam Roll Shoulders Drill You'll need: Foam Roller How to
exercise image placeholder
2 sets
15 reps
20 sec. rest

Exercise 4.

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
2 sets
15 reps
20 sec. rest

Exercise 5.

Lateral Raise You'll need: Dumbbells How to
Lateral Raise thumbnail
2 sets
12 reps
20 sec. rest

Exercise 6.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
2 sets
15 reps
20 sec. rest

Exercise 7.

Seated Curl You'll need: Dumbbells How to
Seated Curl thumbnail
2 sets
12 reps
20 sec. rest

Exercise 8.

Lying Triceps Extension You'll need: Dumbbells How to
 Lying Dumbbell Triceps Extension thumbnail
2 sets
12 reps
20 sec. rest

Exercise 9.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
2 sets
15 reps
20 sec. rest

Exercise 10.

Plank You'll need: No Equipment How to
Plank thumbnail
2 sets
90 sec. reps
20 sec. rest

Exercise 11.

Side Plank You'll need: Medicine Ball How to
Side Plank thumbnail
2 sets
90 sec. reps
20 sec. rest
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