Workout Routines

The Eternal Beach-Body Plan: Workout 17

Stimulate new muscle growth in your chest, back, arms, and legs with this total-body routine.

by
Pushup
Marilyn Nieves / Getty
Marilyn Nieves / Getty
Duration 60
Exercises 12
Equipment Yes

For the most part, the Eternal Beach-Body Workout Plan is a total-body fitness commitment. With this much exercise variety, you'll be training every single muscle group in your body at some point. And workouts like this—the fifth in Phase II, and the seventeenth overall—make up the core of that total-body work.

This workout starts with your upper body—specifically your chest, back, and shoulders—then spreads the weath around to your arms. Factor in a few practical hamstring moves (dumbbell deadlift and the split squat) and abs-builders (plank and side plank), and you're looking at a serious total-body workout in an hour or less.

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

You should be able to use slightly heavier weights than those you had used for previous higher-volume workouts in Phase I of the Eternal Beach-Body Workout Plan.

The Eternal Beach-Body Workout Plan Workout 17: Total-body muscle-builder

Exercise 1.

Crossover Pushup You'll need: Medicine Ball How to
Crossover Pushup thumbnail
2 sets
20 reps
45 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
45 sec. rest

Exercise 3.

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

Exercise 4.

Dumbbell Deadlift You'll need: Dumbbells How to
Man doing dumbbell front squat thumbnail
2 sets
8 reps
45 sec. rest

Exercise 5.

One-Arm Dumbbell Row You'll need: Dumbbells How to
One-Arm Dumbbell Row thumbnail
2 sets
10 reps
45 sec. rest

Exercise 6.

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
2 sets
10 reps
45 sec. rest

Exercise 7.

Biceps Curl (suspension trainer) How to
Biceps Curl  thumbnail
2 sets
10 reps
45 sec. rest

Exercise 8.

Lying Dumbbell Skull Crusher You'll need: Dumbbells How to
Lying Dumbbell Skull Crusher  thumbnail
2 sets
10 reps
45 sec. rest

Exercise 9.

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

Exercise 10.

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

Exercise 11.

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

Exercise 12.

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