Workout Routines

The Eternal Beach-Body Plan: Workout 15

Hit your upper body and your lower body with this high-rep, muscle-building routine.

by
Man doing Cable Rear Delt Flye exercise
Christopher Bailey
Christopher Bailey
Duration 60
Exercises 11
Equipment Yes

While many of the workouts so far in the Eternal Beach-Body Workout Plan have covered several muscle groups across your body—you should definitely feel a difference in your shoulders and hips at this point—most of those workouts have focused to some degree, whether chest-triceps/back-biceps or simply upper-body/lower-body.

However, this workout—the third in Phase II of the program, and the fifteenth overall—is a true total-body endeavor. It's all here: chest, back, shoulders, arms, legs, abs. Every major muscle group will be feeling the burn today. Keep at it, and in a few weeks, every muscle group will be a show muscle, too.

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—30 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 15: Total-body muscle pump

Exercise 1.

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

Exercise 2.

Bentover cable lateral raise You'll need: Adjustable Cable Machine How to
Bentover cable lateral raise thumbnail
2 sets
10 reps
30 sec. rest

Exercise 3.

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

Exercise 4.

Seated Incline Dumbbell Curl You'll need: Dumbbells How to
Seated Incline Dumbbell Curl thumbnail
2 sets
10 reps
30 sec. rest

Exercise 5.

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
2 sets
10 reps
30 sec. rest

Exercise 6.

Single-Leg Hip Extension You'll need: Bench How to
Single-Leg Hip Extension thumbnail
2 sets
10 reps
30 sec. rest

Exercise 7.

Squat You'll need: Squat Rack How to
Squat thumbnail
2 sets
10 reps
30 sec. rest

Exercise 8.

Dumbbell Split Squat You'll need: Dumbbells How to
Dumbbell Split Squat thumbnail
2 sets
10 reps
30 sec. rest

Exercise 9.

Dumbbell Lunge You'll need: Dumbbells How to
Dumbbell Lunge thumbnail
2 sets
10 reps
30 sec. rest

Exercise 10.

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

Exercise 11.

Swiss Ball Rollout You'll need: Swiss Ball How to
Swiss ball rollout  thumbnail
2 sets
10 reps
30 sec. rest
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