The Eternal Beach-Body Plan: Workout 11

With a combination of both compound and isolation exercises, this installment of the Eternal Beach-Body Workout Plan is exactly what you need to upgrade your guns to a higher caliber.

In this routine—the penultimate workout in Eternal Beach-Body Phase I—you’ll tackle large, multiple-joint movements (like pushups and rows) alongside muscle-specific exercises (like curls and dips). The approach is the same: They’ll emphasize your biceps and triceps in equal measure, helping you develop much bigger arms without unnecessarily stressing your elbow joints.

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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.